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Asanas - Postures and Physical Culture

How do I become more flexible?

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T O P I C R E V I E W
11jono11	Posted - Aug 31 2010 : 09:32:27 AM Hello, just a quick question. I am fairly fit but not flexible I cannot achieve MahaMudra at all, I cannot touch my toes or perform the plow or reach arms in cow face pose. Does anyone have any advice on how to increase flexibility? Foods? Anything else? Etc? Or are we to just keep practicing? Love and light. xx
25 L A T E S T R E P L I E S (Newest First)
img	Posted - Feb 19 2012 : 08:05:26 AM quote: Originally posted by Etherfish If you listen to what he is saying and how he touches people, without judging how he moves his own body, that's what is important. He is a teacher, so look at his students. I simply stated my impression, without judgement. Also, I said nothing about his knowledge; it could well be excellent. As for it being unimportant how he moves his own body - how can that be? How are we to learn peace from someone who isn't in this state himself? Consider also another question: why is it important to know why different people do asanas differently? Is this really a primary question? Each person has a different internal equilibrium between asana, pranayama, meditation, etc, and their individual bone/joint structure is part of this equilibrium. Sometimes what's very difficult to attain via asana it easy to attain via pranayama, and vice versa. It seems more relevant to help each individual realise their own equilibrium, rather than compare two different individuals to each other.
Etherfish	Posted - Feb 19 2012 : 07:01:47 AM I don't get that at all. If you listen to what he is saying and how he touches people, without judging how he moves his own body, that's what is important. He is a teacher, so look at his students. What impressed me is his knowledge of anatomy and how that relates to yoga positions. He shows why each person does asanas differently.
img	Posted - Feb 19 2012 : 03:51:39 AM Hmm... Paul Grilley sends pretty unsettling vibes. Watch him move and speak - much tension in him. I would be reluctant to readily follow his advice.
HathaTeacher	Posted - Feb 17 2012 : 10:35:15 AM Yes I drink it with meals,not on its own. Since 2005. It reduced/almost eliminated inflamations, especially in bronchae and sinus - after a couple of months' use. Side effects, as yet, apart from my dental hygienist wrongly suspecting me to be a smoker , are mostly "further research necessary" so self-pacing is worthwhile ("food amounts", not "medical amounts") "Nausea, gallbladder, slow blood clotting," according to www.webmd.com/vitamins-suppl...Name=TURMERIC However, when I was operated on my hand 3 years ago (several stitches), I forgot to stop using turmeric 2 weeks before, but there was extremely little bleeding despite of that. "Clinical studies in humans with high doses (2�12 grams) of curcumin have shown few side effects." according to http://en.wikipedia.org/wiki/Curcum...side_effects Looking forward to your link about recipe composition. Enjoy your meal.
img	Posted - Feb 16 2012 : 3:29:49 PM I am a bit concerned about turmeric's drying effect. I think I have an ayurvedic handbook somewhere that says not to use turmeric on its own, lists good combinations of spices and explains why. I'll try to find this writeup and post what it says. Have you come across such things? How long have you been using turmeric on its own? Do you have any adverse effects? How to the positive effects manifest themselves? Thank you.
HathaTeacher	Posted - Feb 16 2012 : 3:01:47 PM quote: Originally posted by Etherfish Turmeric is great in rice dishes and macaroni and cheese. as well as in soups, ratatouille, sauces, dressings, Indian sag recipes, etc. I use 1-2 tsp. of it instead of cocoa or coffee - just a very short boil, then add instant vegan "milk" powder (made of buckwheat, rice, or oats). Some people complain that's a bit bitter but I got used to it quickly (as did my Shakti), and those milk imitations are usually a bit sweetened anyway which levels the tastes off. Fenugreek is difficult to make tasty, but both the soaked seeds and the mucilage in the water (after soaking overnight) are good spingtime purifiers.
Etherfish	Posted - Feb 16 2012 : 2:21:23 PM Turmeric is great in rice dishes and macaroni and cheese.
img	Posted - Feb 16 2012 : 12:46:46 PM HathaTeacher, I have a question about turmeric and fenugreek, about the benefits of which you informed us in an earlier post. I often make dhal, but still need to find another way of getting 1-2 tsp of turmeric a day. Ditto for fenugreek. Could you please share ways in which one could take the required amount? (e.g. what to mix with, in what proportion, etc.) I am going to the spice shop tomorrow and will buy massive bags of turmeric and fenugreek.
Radharani	Posted - Feb 16 2012 : 02:28:33 AM quote: Originally posted by maheswari dear Radha it is amazing how HOY is exactly like Sivananda yoga....we teach asanas exactly like you described in your post... quote: On reaching up or back, we inhale deeply. On bending forward we exhale completely We do not push the asana Think of breathing into the tight muscles. asana becomes a form of meditation but ujjayi is not used in asanas...nor bandhas the breath takes you to the pose and reaching the toes can or can not happen...it is not really the goal Love Yes, the approach is VERY similar! Which is part of why I recommended to Mark that he include you in his Peace Project. Still have not heard anything back regarding that... Now as to the differences, yes, in HOY we use ujjayi with asana; we are among the only school to do that. Also, we receive the inhalation from above and exhale from below, which as far as I know, nobody else does. As for the bandhas, Krishnamacharya points out that some asanas create bandha automatically; the more advanced students take conscious advantage of this. E.g., doing mulabandha and uddiyana bandha upon exhale while in mahamudra is quite ecstatic... But I should point out, these are not AYP practices (the type of breathing and bandhas with asana).
Etherfish	Posted - Feb 13 2012 : 10:38:57 PM I got a book, "Prasara Yoga" ("Flow beyond Thought") by Scott Sonnon. So far it has very good information about flexibility that I have never read before. I don't do asanas, but am very interested in flexibility, and the concept of flow beyond thought. It has much in common with Grilley. He says you are only as young as your connective tissues and spine. Conventional athletic stretching can be harmful, and he teaches to flow through a maximum stretch point, combining silence in action with functionality. I am reading this because I'm trying to find where inner motivation for movement comes from.
Etherfish	Posted - Feb 13 2012 : 10:24:16 PM Yes, I want to get anatomy and "yin yoga" also; he says popular yoga emphasizes stretching muscles, but yin is about connective tissues like ligaments and tendons. The poses are held a long time. Sounds interesting.
whippoorwill	Posted - Feb 13 2012 : 9:47:31 PM Thanks for the link, Ether! I just ordered the video...
maheswari	Posted - Feb 12 2012 : 07:08:51 AM dear Radha it is amazing how HOY is exactly like Sivananda yoga....we teach asanas exactly like you described in your post... quote: On reaching up or back, we inhale deeply. On bending forward we exhale completely We do not push the asana Think of breathing into the tight muscles. asana becomes a form of meditation but ujjayi is not used in asanas...nor bandhas the breath takes you to the pose and reaching the toes can or can not happen...it is not really the goal Love
HathaTeacher	Posted - Feb 12 2012 : 06:31:22 AM quote: Originally posted by Radharani ...don't fight it, just feel it. Secondly, the breath is the key. (...) crucial to let the breath guide the movement. Think of it as the breath moving the body. (...) Think of breathing into the tight muscles. (...) becomes a form of meditation (...) you will indeed become more flexible. But don't look at it as a "goal" to be reached; rather, ENJOY Spot on. 'njoy!
Etherfish	Posted - Feb 11 2012 : 6:35:43 PM quote: Originally posted by Kahlia quote: Originally posted by markern Yin yoga by Paul Griley and insight yoga/yin yang yoga with Sarah Powers are great for this. THe point being that teh stretches are always five minutes or longer and you only relax into the elongation you do not feel much or any discomfort while stretching. THis is supposed to give quicker results than regular yoga stretches and be healthier as well. I love the book by powers. Grileys is nice too. Yin yoga is fantastic- my favorite Thanks Markern and Kahlia, VERY interesting. I looked up Grilley's site http://www.paulgrilley.com/ and there are video clips from "Anatomy for Yoga" of him talking about how different physiologies change yoga postures. I love it!
Radharani	Posted - Feb 11 2012 : 03:04:19 AM I agree with Maheswari and HathaTeacher. First, it's not about getting the pose perfect; it's about awareness. You may be surprised to know that it doesn't actually matter how far you can stretch. It is how the pose makes you FEEL inside. Extend your awareness into that tight muscle; don't fight it, just feel it. Secondly, the breath is the key. In HOY, the system that I teach, although not in AYP, we use ujjayi breath along with the asanas. But even if you are not using ujjayi breath, it is crucial to let the breath guide the movement. Think of it as the breath moving the body. On reaching up or back, we inhale deeply. On bending forward we exhale completely (and in more advance work the bandhas come into play). We do not push the asana beyond what the breath will comfortably allow; if the breath becomes short or ragged, you've gone too far. Continue to breathe deeply and relax into the posture. Think of breathing into the tight muscles. When your awareness is really focused this becomes incredibly pleasurable, even ecstatic; asana becomes a form of meditation (or depending on your orientation, prayer) with the whole body. And that is the whole point - not whether or not you can reach your foot. As you continue to practice you will indeed become more flexible. But don't look at it as a "goal" to be reached; rather, ENJOY your practice in the moment! (of course the other suggestions on diet, herbs, etc. are also useful)
HathaTeacher	Posted - Jan 31 2012 : 3:30:05 PM Don't forget backbends in your program. Practice opposite bends before and after Paschimottanasana. THe longer the sustain, the slower the entry and the exit (release). Aging makes forward bends easier, so people often concentrate on those as years go by, but bending in a variety of ways keeps the spine younger.
whippoorwill	Posted - Jan 30 2012 : 3:06:31 PM Yes, you can definitely become more flexible, even after age 30. I'm 39. I find that gentle, persistent stretching has enormous benefits. It really helps to go gently into the stretch, and then take a moment and really listen to the body. Then gently put the attention on the uncomfortable areas. I find that if I listen with the in-breath and then put attention on the area with the out-breath, it works even better. And now that I'm doing asanas every day (well, nearly every day) those tight areas are slowly relaxing and the posture is slowly improving. I can do the splits with the left leg in front. I can't quite get down all the way with the right leg in front, but I can get pretty darn close. And my hips are sloooowwwly starting to turn out a bit more. I'm knock-kneed and pigeon toed. Sitting cross-legged is still something of a challenge. Siddhasana is out of reach at the moment, but I'm getting there.
Victor	Posted - Jan 30 2012 : 2:14:58 PM Of course it is possible to stretch when over 30. I decided to learn hanumanasana (splits) for my 50th birthday. I practiced twice a week and was able to make quite a bit of progress though not completely to the floor with comfort
viparitakarani33	Posted - Jan 30 2012 : 12:08:49 PM Is it possible to stretch the hamstrings if you are over 30 years old? I mean... Right now I can touch my toes with my hands but I cannot put my head on my knees during Paschimottanasana. I am willing to make the necessary effort but I want to know if at least is possible to put my head on my knees. Thank you.
Kahlia	Posted - Apr 14 2011 : 12:20:06 PM quote: Originally posted by markern Yin yoga by Paul Griley and insight yoga/yin yang yoga with Sarah Powers are great for this. THe point being that teh stretches are always five minutes or longer and you only relax into the elongation you do not feel much or any discomfort while stretching. THis is supposed to give quicker results than regular yoga stretches and be healthier as well. I love the book by powers. Grileys is nice too. Yin yoga is fantastic- my favorite
Wafu	Posted - Mar 16 2011 : 6:17:47 PM HathaTeacher, I must thank you for your tip about the turmeric. For anyone else here reading this, it seems to be a bona fide wonderdrug for sore joints! I've had a sore knee for a little while now, and today after taking a teaspoon of turmeric in a glass of milk this morning it has felt better than it has done for a long time! I'd be interested to hear if anyone else could verify the effects of this, it seems almost miraculous to have taken effect so soon. Amoux, would you like to add anything? I do eat a little turmeric whenever I make dal once or twice a week, but only a pinch as opposed to a full tsp, not enough to feel the soothing effects perhaps. Thanks once again
amoux	Posted - Mar 08 2011 : 4:13:26 PM Thanks, HathaTeacher. I have some turmeric in the house, so I'll give it a go and see if it helps my sore muscles and joints.
HathaTeacher	Posted - Mar 08 2011 : 3:07:12 PM quote: Originally posted by amoux Really curious - why turmeric and soaked fenugreek? Sounds intriguing. There are several ayurvedic spices with remarkable health effects; these 2 are useful for all 3 doshas, and Western medical research (US, Sweden, Switzerland) seems to focus on these. Curcumine, the key substance in turmeric, is a powerful antioxidant. 1-2 teasp. of turmeric powder a day (boiled or in fried dishes) prevents inflamations (sinus, bronchae, muscles, joints) and some types of cancer. Yogis use it mostly to keep joints flexible. Fenugreek (both the seeds and the water after soaking overnight) is a purifier helping bile (gall) and liver, and a hormone-balancer for the female body.
amoux	Posted - Mar 05 2011 : 04:49:07 AM quote: Originally posted by HathaTeacher Try vegetarian/Ayurvedic cooking, and consume 1-2 teaspoons of turmeric a day (also, soaked fenugreek for ladies). Really curious - why turmeric and soaked fenugreek? Sounds intriguing.