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Yoga Pose Notebook: Natarajasana (King Dancer Pose)

Natarajasana | King Dancer Pose | Jason Crandell Vinyasa Yoga Method

Before we get to the post, a quick, shameless plug for my upcoming trainings. You can join me live at my 500-Hour Yoga Teacher Training in San Francisco, London, or Hong Kong. I also have three separate online teacher trainings, focusing on arm balances & inversions, sequencing, or anatomy.

If you’ve spent time practicing with me, you know that I like to organize postures into categories. Sorry, I’m a Virgo. I’m also from the Midwest which is why I’m apologizing for something I don’t need to apologize for. In my defense, Patanjali was an organizer and list maker. So was the Buddha. I’m in good company.

Naturajasana falls into the backbending category in which the arms are reaching overhead and holding the foot/feet. Notable members of this family include the One-Legged King of Pigeon postures (Eka Pada Rajakapotasana postures), the ridiculously difficult arm balance named Kapinjalasana, and Hand-to-Foot Boat Pose (Padangusthasana Dhanurasana). So, yeah, this pose group is difficult.

Writing as someone with a mortal’s body who can’t directly hold my foot in ANY of these postures, I am thankful that they’re all highly accessible with a strap. In fact, these are my favorite backbends to practice, and I’m convinced that I feel every bit as good in these postures as someone who can hold their foot without a strap (or, at least, that’s what I tell myself while I cry myself to sleep).

See also Backbends: When and Why to Engage Your Glutes

One Thing to Know About Natarajasana

This entire family is challenging, but Natarajasana’s difficultly stands out. In fact, a highly skilled and capable student in my recent workshop in Copenhagen asked me why she wasn’t able to do Natarajasana, even though she had deep backbends. This is how the conversation went (with a few embellishments here for your entertainment):

Student: Why can’t I hold my foot in Natarajasana, when I can hold my foot in similar postures like Pigeon Pose?

Me: You’re not spirituality pure enough and the only way to burn the necessary samskaras is to provide your teacher with significant cash donations.

Student: No.

Me: OK. There’s another reason, and it’s simple. If you have the flexibility to hold your foot in Pigeon Pose, you probably have the flexibility to hold your foot in Natarajasana. The challenge is that it’s much more difficult to access your flexibility in Natarajasana than Pigeon.

Student: OK.

Me: Let’s quickly break this down. In Pigeon Pose, you have a lot of contact with the floor. Your front shin, your front knee, your front hip, and your back knee are in contact with the ground (or props). This means you’re stable and you have good leverage. When you’re stable and you have good leverage, you can generate more motion in your body to do your backbend. Plus, in Pigeon Pose, your center of gravity is close to the floor.

Therefore, in Pigeon Pose you have: More stability + more leverage + lower center of gravity = more range of motion.

Compare this to Natarajasana. In Natarajasana, your entire base consists of your standing foot. That’s all. In addition, you’re standing upright so your center of gravity is much higher. Pigeon is short and squat, Natarajasana is long and narrow.. This means that you have much less stability in Natarajasana than you do in Pigeon Pose.

When you have less stability, your body creates greater tension to stabilize your shape. This leads to less mobility—or, more accurately, less access to your mobility. You’re still just as flexible, but you can’t access it under the current conditions.

Get the difference? Yes? Good, come to my yoga teacher trainings. No? Good, come to one of my teacher trainings. Sorry, for the shameless plug, but if you’ve made it this far in this tedious article, we share common ground.

Therefore, in Natarajasana you have: Less stability + less leverage + higher center of gravity = less range of motion.

Student: You’re still not getting a cash donation.

That’s how the story goes.

To prove that she was able to do Natarajasana, I supported her raised knee properly and she easily reached back and took hold of her foot. When I provided her with additional base and stability, she was able to access her flexibility—just like she does in the other postures in this family.

When you don’t have a friend or a teacher to help create stability for you, you can do so by rooting through the base of the big toe, grounding the inner heel, and engaging quadriceps. You could also stand parallel to a wall (on the standing leg side) and place you hand against the wall so that you can feel the activation in your standing leg.

What’s the simple take-away that goes beyond Natarajasana? Sadly, you don’t need to give your teachers cash donations to do more difficult postures. Instead, you have to focus on producing greater stability and activity in your base, so your body is able to move more freely.

{illustration by MCKIBILLO}

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Yoga Pose Notebook: Ustrasana (Camel Pose)

Ustrasana Camel Pose | Tips for Camel Pose | Jason Crandell Vinyasa Yoga Method

I wanted to like Ustrasana, or Camel Pose, for years, but everything kept getting in my way. Everything, meaning, my lower back, my neck, and the way that my ego was offended when I practiced the pose.

Then, it dawned on me that one of the techniques in the posture that nearly every teacher (including myself) uses was totally irrational. The problem—for my body and many others—was forcing the pelvis to stay positioned directly over the knees. To say this another way, the cascade of problems stemmed from keeping the legs vertical and stacking the hips directly over the knees.

Now, before I continue, let me make something clear: Many people can keep their pelvis positioned vertically over their knees. This alignment is not bad. In fact, it works very well for students who have fairly flexible hip-flexors. However, there are plenty of students—like myself—for whom this instruction does greater harm than good.

See also Essential Sequence: Learn to Love Camel Pose

Should the Hips Stack Over the Knees in Ustrasana?

Let’s look at why keeping the pelvis directly over the knees doesn’t work for everyone.

To begin, think about Bridge Pose for a moment. With the exception of the position of your neck, Bridge pose is just like doing Camel Pose— but on your back. When students practice Bridge Pose, they are never told that they must lift their hips to the same height as their knees.

Of course, lifting the hips this high is a good thing if it doesn’t cause compression in the lower back. But, making this a prerequisite for the pose would be silly. There are zero mechanical reasons to lift the hips as high as the knees, and requiring them to lift this high would likely cause students with tighter hip flexors to move too far in the lower-back in order to make up the difference.

The same goes for Ustrasana. If you require your hips to stay vertically aligned over your knees and you don’t have sufficient hip flexor mobility, you’re likely to compress your lower back. Another way to say this: Your lower back is likely to move too far in order to compensate for your lack of hip flexor mobility. And if your lower back is excessively arched (and compressed) in this pose, you’re more likely to misalign other parts of your body, including your neck.

See also Backbends: When and Why to Engage your Glutes

How to Find Safe Alignment in Ustrasana

First, let me reiterate that keeping the pelvis directly stacked over the knees is not a problem if you have sufficient hip flexor mobility. If you practice Camel this way and you’re comfortable in your lower back, there is no reason to change your approach. This alignment is only a problem if it is creating a problem. Unfortunately, this alignment does cause a problem for students with less hip flexibility.

So, what’s the fix? Easy. Simply allow your pelvis to move slightly toward your heels in this posture. Another way of saying this is allow your hips to move slightly back instead of pushing them forward. This should decrease compression in your lower back by reducing the demand on the hip flexors. While doing this posture, remember to engage the bottom of your buttocks and do all the other skillful things that you do in backbends.

One note about your neck in Ustrasana. It’s essential to sort out your lower back before sorting out your neck. However, if your neck is still uncomfortable after you’ve sorted out your lower back, try keeping your chin slightly tucked toward the throat in the posture. This will make the muscles on the front and side of your neck work while preventing your neck from hyperextending. Since this can be demanding on the neck, you might want to shorten your duration in the pose to a few breaths.

And, remember, if you’re still unable to make friends with the pose, there’s always Bridge Pose instead.

{illustration by MCKIBILLO}

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7 Vital Things to Look for in a 200-Hour Yoga Teacher Training

200-hour yoga teacher training | Jason Crandell Yoga Method

People often ask if they should do a 200-hour yoga teacher training even if they don’t plan to become a yoga teacher. I always answer with a resounding, ‘Yes!’ A foundational yoga teacher training is a wonderful opportunity to experience the vastness of yoga that is difficult to experience in a 60 or 90-minute class. But it’s important that you choose a high quality program.

Whether you want to become a yoga teacher or have no plans to teach, there are fundamental, universal yoga truths that need to be taught in order to create a solid foundation.

The following are seven vital things to look for in a 200-hour yoga teacher training. (And, by the way, Jason and I will be offering a 200-hour yoga teacher training starting this September, 2018, in San Francisco. You can find all the details here.)

200-Hour Yoga Teacher Training: 7 Things to Look For

1). Safe, Up-to-Date Asana Practice

Yoga is a wonderful, beneficial practice when done safely. And yet, it’s no secret that yoga injuries have been on the rise in recent years. (I even spoke about my own experiences with injury on a Yogaland podcast with Andrea recently.)

As a result, Jason and I have both made changes to the way we sequence vinyasa yoga classes (read: we’ve changed things up to reduce repetitive stress) and we don’t teach asana alignment in a “traditional way” just because it’s traditional. We both believe that there are instances where traditional asana alignment should be re-examined to help facilitate a safer practice.

Finally, we don’t subscribe to the idea that “deeper is better.” For students like myself who come to yoga with a flexible body, going deeper into flexibility doesn’t create balance. Focusing on strength does.

Bottom line: A topnotch 200-hour yoga teacher training will teach safe alignment, balanced sequencing that reduces repetitive stress, and perhaps most importantly, the idea that yoga postures are not one-size-fits-all.

As an added bonus, a good yoga teacher training will guide you toward a personal practice so that you can learn more about your own body and teach from a place of deep knowledge.

2). Essential Yoga Anatomy

A sound 200-hour yoga teacher training will help you become an active participant in your asana practice. You’ll increase the richness of the practice when you understand why you come into particular asana shapes and how the positions and actions affect your anatomy.

You’ll also learn the functions of your muscular and skeletal structure, both in your everyday life and in your yoga practice. And you’ll learn which muscles and bones are at risk in particular postures and how to protect those areas.

3). Philosophy and History

In an everyday yoga class, it can be hard to grasp the philosophical underpinnings of the practice. Look for a foundational yoga teacher training that covers the foundational texts: The Bhagavad Gita, Upanishads, Hatha Yoga Pradipika, Patanjali’s Yoga Sutra and more. (You can find the reading list for our 200-hour yoga teacher training here.)

Ideally, you’ll gain insight as to where the practice originated from, and why we continue to do asana, meditation, and the other eight limbs of yoga. These teachings can bring purpose and meaning to your practice, your teaching, and your life.

4). Skillful, Intelligent Hands-On Adjustments

As with safe alignment, thoughtful teachers have re-examined how to offer safe manual adjustments to students. Jason and I do not do deepening adjustments. Instead, we offer stabilizing adjustments. In a high quality 200-hour yoga teacher training, the days of laying our bodies over our students to get them to go deeper should be long gone.

5). The Importance of Community

One of my favorite things about teacher trainings is the community that develops. A special bond forms when you learn and spend so much time with others. One of my best friends is from my first 200-hour teacher training! Its nice to having fellow teacher friends to rise up with when building a yoga career. Growing with others and getting supporting from one another makes the journey much more enjoyable!

6). Confidence

Many of us are unsure if we are “doing it right” when we come to our yoga practice. A high-quality yoga teacher training will help you build confidence in your own practice and give you tools to share your yoga knowledge and help others.

7). Life Coping Skills

We live in stressful times and many of use don’t know how to deal with the pressures and demands being put on us by society and our personal life. A good yoga teacher training will give you the tools to observe your patterns and tendencies, and why you suffer and react the way you do. The training will give you the life skills to show up and handle the same situations in a healthier, less stress inducing way.

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Why I Meditate

I Don't Meditate | Yoga Meditation | Jason Crandell Yoga

“I don’t meditate.”

“I don’t do yoga.”

“Meditation and yoga are for New Age, magical thinkers who are out of touch with reality and have too much time on their hands.”

These might have been some of my own personal excuses I made to the person that was dragging me to my first yoga class more than 20 years ago. She didn’t listen to me. And, really, why should she have listened? I was wrong on all counts. At the time, it was unclear just how profoundly wrong I was. Time would tell a different story.

So, what was my deal? Well, it was simple: I didn’t understand anything about meditation or yoga. So, my mind made up an incorrect story based on very little information. If this sounds familiar, it’s because we all do it from time to time. One of the many problems with this hard-headed tendency is that we cut ourselves off from experiences that can be incredibly valuable to us—like yoga and meditation.

See also Change Your Day with a Lovingkindness Meditation

If we fast-forward two decades to the present moment, I do meditate and I do practice yoga. Both are inextricable elements of my life. If you’re familiar with my classes or online content, you already know that I practice yoga. It’s possible, however, that you don’t know that I meditate. I do. Here’s why.

Why I Meditate

There are countless modern articles that extol the physical, mental, and emotional benefits of meditation. Arguably the entire tradition of yoga would not exist without meditation. Personally, I meditate for three reasons—any other positive side effects of my sitting practice are an added bonus:

1) Sometimes my life feels like a run-on sentence and my meditation practice gives me much needed punctuation. Like everyone else I know, I jump from one thing to another thing in a seemingly endless series of minor events. My meditation practice helps me press the pause button in my life. It helps curb my neurotic impulse to plow through every moment of my life without registering any of them.

2) My meditation practice helps me bear witness to the sensations of my body, the thoughts of my mind, and the feeling of my breath. All of these things are genuinely interesting to me. I’ve always been curious about the human condition and my meditation practice gives me a live glimpse into the phenomenon.

3) My meditation practice balances my active practice by providing me with a complementary physical experience. I like to work intensely in my body. But, I also like the sensory experience of being still. Working intensely and being still both provide physical feedback loops that I use to focus my attention. For me, they’re an inseparable pair.

5 Common Excuses for not Meditating—and why MOST of them are weak

Excuse #1, “My mind isn’t still.”

Counterpoint: Your mind is never going to be still. Never. And, whoever gave you that impression didn’t meditate either. Instead, when you meditate, you’re going to simply observe the activity of your mind so that you can witness your thoughts with greater objectivity. Your mind will still be active because you’re still alive. But, when you meditate consistently, your mind’s activity (usually) settles just enough that there is a lessening of pressure around your thoughts.

Excuse #2, “I don’t have time.”

Counterpoint: You actually do have time, you’re just in the habit of doing other things with your time. And, honestly, you may not be able to make time for meditation every day of your life. Life can get away from us once in a while. However, sitting for 10 minutes a few times a week is plausible for nearly everyone.

Excuse #3, “Meditation is for New Age, magical thinkers who are out of touch with reality and have too much time on their hands.”

Counterpoint: What kind of a person would think this?!?!

Excuse #4, “I can’t sit still.”

Counterpoint: Honestly, this is someone of sound and able body saying, “I can’t move.” Yes, you can. You can sit still. You might be lousy at sitting still. Sitting still might drive you crazy. But, you can sit still. In fact, this makes me think that you might need some practice sitting still. But, wait, how can one practice sitting still??? Oh, that’s right.

Excuse #5, “I don’t know how to meditate.”

Counterpoint: This is NOT lame. This is legitimate. Like so many other things in life, it’s helpful to have some guidance when you’re starting something new—or, trying to stay consistent. If this is your excuse, you’re in luck. I have answers for you below.

How to Start Meditating: Yoga and Meditation Tips for People Who Don’t Meditate

There are countless resources on meditation online, in books, and in local communities. Here are a few resources that you may find helpful.

#1. I’ve released a program on Yogaglo.com called, “I Don’t Meditate.” Clearly, this program was the inspiration for the title of this blog and my recent podcast on Yogaland with Andrea Ferretti. The program consists of 6, 10-minute meditations. You can learn more about the Yogaglo program, here. And, if you haven’t listed to the podcast, please check it out here. Yogaglo has additional meditation classes from exceptional teachers like Sally Kempton, Harshada Wagner, and more.

#2. Jack Kornfield and other meditation teachers at Spirit Rock in Woodacre, CA and the Insight Meditation Society in Barre, MA, are exceptional resources. Jack—and many of the other teachers at Spirit Rock—offer podcasts, guided meditation, and dharma talks that will provide you with endless guidance along the path of meditation.

#3. Local dharma teachers or groups in your area can provide you with guidance and community. Not everyone will have access to a local community of meditators. However, many do. You may even consider driving to a meditation center or sitting group once a month if you live further away. These communities provide support and inspiration that can be invaluable.

I hope that these resources will get you sitting, taking inventory of yourself, and making sure that you don’t make the mistake that I made of saying that you “don’t meditate.”

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Yoga Pose Notebook: Eka Pada Urdhva Dhanurasana

Eka Pada Urdvha Dhanurasana

{illustration by MCKIBILLO}

Before we get to the post, a quick, shameless plug for my upcoming trainings. You can join me live at my 500-Hour Yoga Teacher Training in San Francisco, London, or Hong Kong. I also have three separate online teacher trainings, focusing on arm balances & inversions, sequencing, or anatomy.

I think I’m pretty good at teaching yoga. But, I also think I get lazy once in a while and I don’t expose students to the world of backward bending that exist beyond Urdhva Dhanurasana. I regularly teach a couple of prone backbends, some bridge pose variations, then conclude the backward bending series with Urdhva Dhanurasana. That’s it. Time and time again. So, I’ve turned over a new leaf. We’re going beyond Urdhva Dhanurasana in all of my experienced-level classes. And, the first pose to tackle in this progression is Eka Pada Urdhva Dhanurasana.

If you have a reasonable degree of proficiency in Urdhva Dhanurasana, you can start working on lifting one of your legs for Eka Pada Urdhva Dhanurasana. It’s literally one step away.

But, this step introduces a ton of instability into the posture, so there a few things I like to do in order to make the posture accessible—and less likely to make your SI and lower-back feel tweaky.

How to Find Balance  in an Asymmetrical Pose

First, Eka Pada Urdhva Dhanurasana is referred to as an asymmetrical backbend. There’s an essential component of alignment in asymmetrical backbends that applies to this one, too. Ready? It’s essential that only part of your body that is asymmetrical are your legs.

You do NOT want your hips to be asymmetrical or your spine to be asymmetrical. Your top leg is flexing and your bottom leg is extending. The pelvis, however, needs to stay level and your spine needs to backbend without any twisting motion. Rotating your spine while doing a deep backbend may over stress your lower-back.

There are a couple of ways to keep your hips level in Eka Pada Urdhva Dhanurasana. First, the leg that stays connected to the floor has to work much harder. Obvious, right? In particular, the abductors and the gluteus maximus on the standing leg need to work like mad. Without intense engagement in these muscles, your opposite hip (the side of the lifted leg) will drop slightly toward the floor. If this hip drops, the pelvis and spine will rotate. Not good. Also, be mindful that engaging your glutes and outer hip muscles may externally rotate and abduct your bottom leg. I don’t actually have a problem with this, since it’s preferable to the opposite hip collapsing. But, if you don’t like the feel of it, you can also hug your leg toward the midline by engaging your adductors.

Committing to strongly reaching your top leg toward the ceiling also helps keep the pelvis level. You can’t phone in this pose. You’ve got to reach the top leg full barrel. To do this, I like to pull my lifted knee toward my chest as strongly as I can. Then, I reach my top heel toward the ceiling. I find that flexing the top foot instead of pointing my top foot gives me more levity and height in the posture.

Tips for Eka Pada Urdhva Dhanurasana

There are two more details that help me with Eka Pada Urdhva Dhanurasana. First, I step my feet a little closer to each other before lifting my leg. Second, I place my hands wider apart than I do for Urdhva Dhanurasana by about six inches.

Think about it this way. In regular Urdhva Dhanurasana, you have a rectangular base. When you lift one foot off the ground for Eka Pada Urdhva Dhanurasana, you have a triangular base. In order to make the triangular base of Eka Pada Urdhva Dhanurasana more stable, it’s helpful to broaden the arms and center the remaining foot. This provides more stability in the posture, which allows for greater range of motion.

See also Essential Sequence: Ease Into Urdhva Dhanurasana

Give these steps a try and see how the pose feels in your body. Of course, your practice isn’t just about doing harder things like Eka Pada Urdhva Dhanurasana. It’s also about continuing to learn and grow. And, even if you can’t do this variation, practicing it a time or two will make the regular version of Urdhva Dhanurasana feel like a piece of cake.

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