Yoga for Crafters

Yoga sequence - week of 10/12/09

Photo Source: Chakra flags by visionwise on Etsy

Last week in class, I had a few students mention they were experiencing sciatic pain. Sciatica (a compression and inflammation of the spinal nerves) seems to be pretty common. Here is a sequence for relieving minor sciatic pain:

Beginner-friendly Hatha sequence

1. take a cross-legged comfortable seat - ground through sit bones, grow tall in side body, hug your midline, roll shoulders up and back, close eyes, focus on breath, think about decompressing
   
2. belly breathing - (one hand on heart, one on belly) inhale (inflate stomach) exhale (pull navel to spine)
3. seated - circle around hips
4. seated - spine flex
5. inhale/exhale arms up & down
6. seated twist, repeat 
7. crossed legs, palms up facing ceiling
8. extend legs - windshield wiper legs
9. extended legs - point/flex, then ankle rotations
10. recross legs (opposite cross) - side bend R and L
11. inner wrist stretch on leg, then wrist rotation
12. L ear to L shoulder, R ear to R shoulder, C chin to chest
13. tabletop - rotate hips
14. cat/cow
15. child's pose
16. thunderbolt x4
17. down dog/puppy pose x2
18. standing - mountain
19. inhale/exhale - arms up, then meet down through center, x4
20. standing crescent pose
21. tiptoe balance
22. forward bends
23. extended side angle pose
24. wide-legged forward bend
25. seated twist (one leg extended, one leg crossed over, twist), reverse sides
26. head to knee pose
    
27. come to stomach - cobra
28. locust pose - arms like cactus
    
29. come to back -- bridge pose - three variations - feet together, feet hip width, feet mat width
    
30. bridge pose with arms overhead on inhale
31. reclined hand to big toe pose
    
32. supine twist (both knees into chest)
33. back - push and pull knees into chest w/breath
34. final relaxation pose
35. final seated

Namaste.

Yoga and Crafts - link roundup

Photo Source: BranchandBirdie floor cushion on Etsy

Austin crafty friends - take note of the following:
1) Handmade Nation film screening at the Alamo Sept. 6th, 2009
2) All the awesome classes being taught by the Wondercraft (there may even be a Yoga for Crafters class taught some time in the future through the Wondercraft group)

Austin Yoga friends - some links for you
1) I just finished a 40 hour teacher training with Leslie Lytle of OmMama on how to teach prenatal, postnatal and yoga for labor & delivery. If you get a chance to take training with her, do it, it's an amazing experience.
2) Free Day of Yoga all around town Monday, Sept. 7th, 2009

Yoga iPhone Apps

 Photo Source: Yoga Stretch

Have an iPhone? Practice yoga? Wondering which apps are best for you? Check out some of these top choices ...

1) Yoga Moves - $1.99
"with Yoga Moves, you'll have a robust Yoga studio with you at all times..."
2) Yoga STRETCH - $0.99
"Yoga STRETCH is your own personal Yoga instructor walking you through a full Session including audio commentary, images and music."
3) Yoga Trainer Pro - $1.99
"With hundreds of poses, learn Yoga at your own pace with guides suited to all, from beginner to advanced."

And check out over 100 other health & wellness app recommendations.

How to make a yoga mat sticky again?

Photo Source: Yoga Mat Bag by madebyKateAnn on Etsy

I own a few yoga mats and have found that my most favorite one has lost almost all of its stickiness.

So I went online to see if there was anyway to re-sticky my mat. The skidless towel may work for some - but without a lot of water, it did not really work for me.

Metafilter had lots of advice.

So did All Spirit Fitness.

Fit Sugar has recommendations as well.

I think it might be time to wash my mats again.

Yoga Sequence - week of 7/28/09

Photo Source: Lotus T-shirt by Ahpeele on Etsy

Here's this weeks' beginner-friendly yoga practice for crafters:

1. take a comfortable cross-legged seat on your yoga mat
2. seated – ground through sit bones, grow tall through spine
3. seated – close eyes, focus on breath – deepen inhale, lengthen exhale
4. seated – hands on heart, inhale arms wide, exhale –hands back to heart,
x5
5. stretch neck: look forward (inhale), turn to L (exhale), repeat with R side; x5
6. make small circles with your nose as you rotate your head
7. left ear to left shoulder – hold 5 breaths
8. right ear to right shoulder – hold 5
9. lift arms overhead with breath x2
10. lift arms – interlace fingers – stretch up
11. lift arms – grab opposite wrist – lean to left
12. repeat for right side
13. extend legs – ankles circles, ankle point and flexing, wiggle toes
14. re-cross legs opposite -- shoulder rolls, then bring up (inhale) and drop shoulders (exhale) x3
15. stretch inner wrists, then rotate wrists
16. eagle arms – can sit on heels for alternate leg position
17. come to hands and knees
18. cat/cow -> child’s pose
19. cat/cow side to side
20. opposite extensions x6 (L arm and R leg lift on inhale, back down on exhale, then repeat with R arm & L leg)
21. child’s pose
22.  tall kneeling position – inhale - arms overhead; exhale, fold forward
(hands to small of back) x6
23.  one legged forward bend – each side –in&out x4, hold for 5th breath
24. seated wide-legged forward bend x2 –in&out x4, hold for 5th breath
25. seated twist
26. seated wide-legged forward bend x2–in&out x4, hold for 5th breath
27.  come to lying on your belly – cobra – in&out w/breath x4, hold for 5th breath
28.  bellies – alternate arm and leg lifts w/breath
29. come to backs – bridge pose, –in&out x4, hold for 5th breath
30. supine twist – each side (once w/both knees up)
31.  hug knees to chest, rock L to R
32. final resting pose – can rest hands on belly, relax for 5-10 minutes

As always, listen to your body: take rests when needed, don't do any pose that is painful. If you have questions about what a pose looks like, check this directory.

Crafts for Yoga - supplies

Photo Source: Japanese Yoga stickers on Etsy sold by FromJapanWithLove

You may be familiar with all the handmade goodies sold on Etsy. But did you know Etsy also sells supplies and vintage items as well?

Take a look at what current yoga supplies and vintage yoga items are currently for sale.

Yoga News - Link Roundup

Photo Source: Yoga Woman Mosaic by shinyshards

Some links to check out on different ends of the spectrum:

1) Yoga for Drunks

2) September will be National Yoga Month -see what is planned

3) Read along with the Namaste Book Club

4) Tips on unplugging your yoga practice

5) Make yoga pants from shirt sleeves from Dollar Store Crafts

Yoga for Crafters - Poses to stay cool

Photo Source: T-back tank top on Etsy by Enuwbe

Here in Austin it's been one 100 degree plus day after another. Now there are those who like Bikram, Ashtangha, Bodhi Yoga, etc. But if you'd prefer to create less heat and try and stay cool in your practice, try some of these:

1) sitali - pranayama cooling breath - curl up the sides of your tongue and breath through it (if you can't curl up the sides of your tongue, stick out your tongue instead)

2) forward bends - forward bending sequences are much more cooling than back bending ones

3) restorative poses - this sequence can help cool and calm the body

4) dress for the weather - try some of these cute tank tops for sale on Etsy

Yoga Sequence - week of 7/20/09

Photo Source: Om leather wristband by aosLeather

Here's my beginner-friendly yoga sequence for this week. Crafters, if you'd like a nice 60-75 minute practice, try this out. If you are curious about what a certain pose looks like, visit Yoga Journal's library of poses.

The theme for this week is balancing: balancing the breath, the effort & ease, the left and right sides.

SEQUENCE:
1. self–check-in for injuries or conditions
2. start in a comfortable seat – roll thighs in, lift heart, lengthen waist,
lift ribs from hips, focus on inhales & exhales (balance – equal length)
3. alternate nostril breathing – breath work exercise, 6 rounds
4. inhale, expand arms up, exhale, bring them down x4
5. Seated – circle around hips
6. Seated – spine flex – forward and back
7. interlace hands – press palms up, release, press interlaced palms
forward, release
8. Seated – shoulder rolls (rotate up. PAUSE, then back&down)
9. Seated – head to ear (neck stretch)
10. Straighten legs – point/flex feet & ankle rotations
11. Seated (legs in opposite cross) – tricep stretch
12. Seated (legs in opposite cross) – inner wrist stretch & wrist circles
13.  massage jaw w/fingers
14. seated – gentle twist
15.  tabletop – stretch back alternate legs (stretch calves)
16.  tabletop – alternate lifting L leg/R arm, then R leg/L arm
17.  cat/cow – stretch and move the spine, balance each half
18.  child’s pose – stretch forward and L, then center, then R
19.  down dog -> walk to forward bend
20.  mountain pose – add toe balance x4 (lift arms and heels in inhale)
21. tree pose (can use wall or chair for extra support)
22.  wide-legged forward bend
23.  warrior 1 (use cactus-shaped arms – open heart in&out of movement)
24. wide-legged forward bend -> table top -> seated
25. seated - add eagle pose arms, then backstroke arms
26.  seated forward bend
27. seated one-legged twist
28. bridge pose
29. hug knees to chests, rock side to side, massage lower back
30. supine twist
31.  hug knees to chests, rock side to side, massage lower back
32. final relaxation – 5-10 minutes-> feel the balance

Yoga for Crafters - yoga spa day

Photo Source: Therapeutic Neck and Shoulder Wrap by ComfyCreations

Need some pampering mixed with your yoga? Try some of these suggestions:

1) Do-it-yourself yoga retreat on a budget
2) Mom's at-home spa day
3) Do-it-yourself day spa