Hatha Yoga (improving arm balances.)

23rd of October, 2008.

I started the morning with Surya Namaskar and a balancing flow based on Virabhadrasana III. I added Garudasana to the flow a few days ago. I noticed that when balancing on my right side is more unstable then my left side. This is most apparent during Garudasana. The wobble is most apparent when flowing from Garudasana to Virabhadrasana III.

In the afternoon I worked on Hatha Yoga for about an hour or so.

To begin with I started with Surya Namaskar and a Virabhadrasana III flow (just to stretch a bit.) After warming up a little I began working on Arm Balances.
The first one I worked on was Lolasana. The asana went a lot better then it had in the past. I was able to maintain my balance and practice deep breathing into my back. I found that the it helped the stability of the asana if I looked forward, rather then looking down at the mat.
Vasisthasana. was the next asana and it still needs work. It was wobbly at the wrists, and so I could not do much breathing into the asana. I was unable to lift my leg into the air without loosing balance.
After that I moved to Astavakrasana. Astavakrasana went well, well better then it has for me in the past. Oddly the right side went very well. I got my right leg above my elbow, and that made a big difference in the leg extension which followed. The left side did not go as well as the right. It was OK, but I could not get my leg to stay above my elbow. Once I did the asana went much better. I was able to breath deeply and extend the spine.
Bhujapidasana followed next. I was able to breath deeply relax and balance. Boy what a change this is for me. I am slowly seeing a change in my capacity to do balances.
Well the next asana is/was the one that I enjoyed doing least. Bakasana has always been problematic. I disliked the way my knees were always pinching my skin on my arms. I spoke to my teacher Deborah Perry owner of The Yoga Canter of Jackson. Deborah suggested that I move my knees so that they more on the outside of my elbows then behind them. This did away with the pinching which I was experiencing. Having reduces the annoyance factor I could focus on the asana. Finely I was able to perform the asana successfully. I went extremely well. I am very pleased. :)
Following this success I moved to Parsva Bakasana.> Here the right side needs some work, but the left side was not bad (though it does need work too.) The problem with the right side is that it seems to sag here. Sag is an unfortunate term, but it is accurate.

The next set of Hatha I worked on is a flow called Sarvangasana and Forward Bends. Though I am able to do all of the asanam in the flow, I am still learning the sequence. When I have it 'down' it will be a fun addition to the mix.

I finished off with the Sarvangasana Cycle. By this time I was a little tired. The series was reasonable, but not as satisfying as it generally is.

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Hatha Yoga observations.

8th October, 2008.

In the early morning I started with Surya Namaskar as well as doing a balancing flow based on Virabhadrasana III.

In the afternoon I started the session with the Virabhadrasana III flow. I now find I am able to take much deeper breaths. My whole upper ribcage seems to move very easily when I breath into my upper back.

From there I moved into arm balances. I began with

Lolasana. During this asana I noticed that there is a lot of tension in my hands. Especially in my palms. I was able to maintain my balance and breath into my back. Felt quite good.

Vasisthasana. Well I am working on it. It is a bit wobbly.

Astavakrasana. Well my right side was rubbish. I could not maintain the asana. I spent most of my focus on staying up and I could not breath deeply or relax. The left side was much more stable. I was able to work a little on breathing and relaxing.

Bhujapidasana. This was not bad, but balance is a little off. The third time paid off. I kept my arms bent while I was connecting my legs together, and then I straighten my arms. There was some breathing into my back. Yes! I worked on it for a forth time repeating what I just did, and it was much better... I could even relax a bit.

From the arm balances I moved in to some standing asanam. When I was working on

Virabhadrasana I I found that my arms and shoulders were a little tight. I suppose it a result of the work with the arm balances. I suppose I should have done Gomukasana first.
The next asanam that I have something to remark on is

Ardha Chandrasana. This asana went well. I was able to relax and breathe deeply. I found that the more I relaxed the more I could extend. Then the asana became more sturdy.


The remainder of the standing asanam and the twists that I did went well. I have increased my ability to extend and relax while in asanam. After Savasana I found that my tummy muscles were rather sore (not very,) but noticeable.

Wrangling with arm balances.

6th October, 2008.


The day started with Surya Namaskar and a

Virabhadrasana III balancing flow. Now that I have been working on the balancing flow for a few weeks. I find that I can maintain both sides quite well. Though there are days when I wobble about like a straw in an empty bottle.

In the afternoon I was able to find time to practice Hatha Yoga. My lunch was digested and my (almost) four year old was napping. I started out with Surya Namaskar and a Virabhadrasana III flow. This is not the way that I normally begin my Hatha Yoga sessions, but I wanted something different to begin with. Normally I have a series of standing asanam that I work on. I was just about to start on arm balances when I heard "Daddy, Daddy!" Well that was the end of that...

Late on in the day my daughter had a tumbling class, so I had a little time. I began with Surya Namaskar and the Virabhadrasana III flow. I quite enjoy the standing balancing asanam now. There are times when I wobble about a bit. They do give me a lovely feeling of accomplishment. These asanam also help me find more spots to work on.

After gathering all of the props (mainly pillows :) ) I began the arm balances. These still need more work. Generally I do not fall on my face any more, but from time to time, I still do.

Lolasana. This went quite well, and felt nice. I was able to breath into my upper back, filling my lungs.

Vasisthasana. I was able to manage the deep breathing into my back, but I could not manage to put my leg into the air. The arm yes, the leg no! :)

Astavakrasana. This did not go as well as the last time (yesterday). The right side was very wobbly. The left side was not too bad. On both sides I was able to extend my legs. However the right side did not feel as strong.

Bhujapidasana. This went rather well, and it was fun. I did have a pillow behind just in case. I was also able to breathe deeply into my upper back.

Bakasana. Bakasana is coming along nicely. This used to be my least favourite asana. Mainly because I would always pinch my skin on the back of my arms... quite unpleasant. Yesterday I was able to avoid doing that. I hope to repeat that today. I also was able to breath deeply into my back.

Parsva Bakasana.> This also needs work. The right side went well, but the left side was rubbish. No back breathing going on.

After the arm balances, I follow on with a series of twists. I was able to breath deeply. As I have scoliosis I have to adjust my ribs when I twist my torso. My left side is stiffer, or less free then my right side. At the end of the twists I worked on the Sarvangasana Cycle. I was able to include the deep back breathing in this cycle.

Yoga for Scoliosis with arm balances.

Wednesday 1st October, 2008.
Yoga and Scoliosis.


In the a.m. I worked on Surya Namaskar I also included a Virabhadrasana III balancing flow. Both sides of the balancing asanam went well. Sometimes one side or the other is a little wobbly.

In the afternoon I was able to get in the time to practice. Over the past couple of days my routine has been a little off. I was able to make the time, by practising while my stew was stewing. All I had to do was to check on it in between sections in my session.

When I started out there was a slight jog in my spine, but it was only a slight one.

Over the past few days I fined that the pain in the area just under shoulder blade (the rhomboids?) between the medial (vertebral) border and the inferior angle of the scapula. Ha! I said it! So that issue is one that I am working on.

As I work trough my practice today I breath deeply into my back, and adjust my ribs (up on the right side, and down on the left side.)

Into my normal mix of yoga I added some arm balances:

Lolasana. This went well, but could not adds the rib adjustment to the asana.

Vasisthasana. The asana did not go to badly, but I could on lift the leg all the way up without tipping over! :)

Astavakrasana. Astavakrasana did not go to badly, but the right side was much weaker then the left side... I am right handed too...

Bhujapidasana. Did not really work... My balance was way off... This promises to be much fun for me.

Bakasana. Just where was my balance... I think it went on holiday... Work, work!

Towards the end of this session, I was feeling a little nausious. Seems to be par for the course.

While I was working on the balancing poses my four year old was asking me what I was doing. This was while my face was hitting the bolster (for the third time) in front of me. She wanted to practice too. Fortunately I was able to get her to wait till I was doing the prone and twisting asanam.

What a session!