I have 2 things I need to do. 1. Hand in some assignments for a course 2. Write this Cheeky Yogi. My first option is so brain numbingly boring that every time my finger hovers over the link to open the ‘tab of tedium’, my finger falls off. In fact, I currently only have 4 fingers. But being a yogi with special siddhis they will grow back by this evening, so I am not too bothered. The second option is just as difficult, I stare at my blank computer screen with my 4 fingers poised over the keyboard, but zilch, zip, nothing comes to mind.
Emma Newlyn is a yoga teacher, Ayurvedic massage therapist, trained herbalist, wellbeing coach, and nature enthusiast. We talk to her about how she found Ayurveda, what Ayurvedic tips she’d offer to get through lockdown, and the full details of her early morning routine. (more…)
Our health is always a top priority. But in these last few months, the Covid-19 crisis has made many of us realise how important (and precious) our health is.
Those who are physically stronger, at a healthy weight and with a more resilient immune system are more likely to beat the virus if they catch it.
And in order to be in peak health, we can turn to the ancient science of Ayurveda for help.
How Ayurveda Can Help
Yoga is all about balance. Ayurveda, its sister science, is likewise focused on health as balance. This 5,000-year-old practice began in India and has spread throughout the world as an alternative form of medicine. It is a holistic approach to health.
A holistic approach means that it is a style of medicine that takes into consideration each individual as a whole, including their physical, emotional, mental and spiritual health.
In contrast, western-style medicine is focused on waiting for something to go wrong and then treating the symptoms of the disease. Ayurvedic medicine is a complete system that creates a lifestyle that increases and maintains your overall health.
So let’s look into how Ayurveda works because this ancient system goes hand in hand with the practice of yoga.
Ayurveda and Balance
Balanced energies, balanced state of fire, balanced tissues, and excretions, peace of soul, senses and mind – this is called health.
– Susruta Samhita / sutra sthana xv 33
So says the ancient work, Sushruta Samhita, considered a foundational text of Ayurveda.
But what makes this ancient system of medicine so interesting is how there is no ‘one size fits all’ system of healing. Each individual is treated differently according to their makeup, which is a mixture of your genetic inheritance, your way of life, your stress levels, your personality and all the other differential factors, such as gender, age, and racial heritage.
All these different factors affect your energetic makeup, which is a balance of three types of energy – these are the doshas.
The Three Doshas
Fundamental to Ayurveda are the principles of the three doshas, or energies – referred to in the quote above. These are vata, pitta and kapha. These are combinations of the five elements that make up all living things: earth, water, fire, air and ether.
Vata is a combination of the qualities of the elements of space and air. It is a subtle energy associated with movements, such as breathing, muscle and tissue movement, and the heartbeat.
Pitta is a combination of the elements of fire and water. It drives the body’s metabolic system and governs digestion, absorption of nutrients and the body temperature.
Kapha is a combination of the elements of earth and water. It forms the body’s structure, holds the cells together and provides water for all the bodily functions.
In relation to the physical body, the three doshas can be seen as the three types of energy needed to keep the body alive: vata is kinetic energy, pitta is metabolic energy and kapha is homeostatic energy.
When these three energies are working in balance, the body functions optimally, and we feel full of vitality and energy. When one or more is out of balance, the eventual result is disease.
How do we know if the doshas are out of balance?
An imbalance in each dosha will have a different effect on the body. As an individual, you will be a combination of all three doshas, but you will have one that is your dominant dosha.
Too much vata causes aches and pains, dry and cold skin, bloating, gas, constipation, dehydration and weight loss. Its effect on the mind is to cause restlessness, dizziness, and a sense of feeling ungrounded. On the emotional level, when vata is in balance, it promotes creativity and flexibility, when it is out of balance, it causes fear and anxiety.
High pitta can cause excessive thirst or hunger, hot flushes, skin rashes and acne, and a disturbed tummy and loose bowels. When pitta is in balance it promotes intelligence and understanding, when it is out of balance, it causes anger, aggression and jealousy.
Too much kapha produces excess mucous, thick, white tongue coat, slow, sticky, sluggish bowel movements and carrying excess weight. It can affect the mind by making you feel sluggish, slow and lethargic, as well as overly sentimental and stubborn. When kapha is in balance it promotes love, a sense of calm and forgiveness, when it is out of balance it causes attachment and greed.
How do we create balance in the doshas?
When you go to an Ayurvedic doctor (who incidentally will have studied for just as long as Western-style doctors), you will be prescribed a whole host of things. In Ayurvedic medicine, herbs are used widely, as well as dietary recommendations, exercise – usually yoga or walking, breathing exercises, massage (called abhyanga) and meditation.
The principle of healing in Ayurveda is the ‘like induces like’. So if your predominant dosha is pitta, for example, you will have a tendency to be quick to anger, impatient and perhaps suffer from heartburn. To balance yourself you need to introduce things with the opposite qualities – so avoid fiery, hot foods, slow things down by introducing a meditation or pranayama practice first thing in the morning, and avoid eating late at night which will increase your pitta.
This is not a quick fix approach to health, but a long-term understanding of how your energies work, and consequently how to balance them to achieve overall health, increased energy levels and a better quality of life.
We have Ayurveda specialist courses coming up soon, take a look at our workshops for details
Headstand is one of my favourite poses. A headstand demands much. It requires strength AND flexibility, but that is not all. Turning upside-down and balancing on your head takes courage. And self-belief. A headstand is a mental and physical challenge that, once mastered, continues to be a highlight of time spent on the mat.
Though many of us effortlessly stood on our heads as children, it seems that it is a skill lost to us as adults. So often life robs us of the physical attributes and self-belief that a headstand demands. For me, a headstand requires four things – four things that can be relearnt and woven together to become the joy that your first adult headstand will be. And it is truly a joy.
So What is a Headstand?
A yoga headstand is usually salamba sirsāsana or sirsāsana 1- ‘the king of all poses’ and one of the twelve original poses of hatha yoga. Here the weight of the body is supported on the forearms and head, with the legs in line with the body. Having said that, there are a whole host of variations to headstand – sirsāsana 2 (tripod headstand); mukta hasta sirsāsana (no hands) and any number of leg positions from padmāsana (lotus) to garudāsana (eagle) legs. The world is your oyster.
The journey to a headstand is a long one path paved with many smaller goals. It is a wonderful journey – full of achievement and self-awareness. For me, it took two years. Twenty-four months of patient, mindful practice, then one day it just came together and there I was upside-down. Have I persuaded you to step on to this path? I hope so. And this is how you can get there.
1. LONG HAMSTRINGS
To be able to get into a headstand you need a whole lot of length down the back of the body. Particularly in the hamstrings. Short hamstrings draw the pelvis forwards from their ideal position directly over the shoulders and head before you lift the legs. This forward pelvic position makes balancing incredibly hard when you lift the second leg.
The solution? Working on hamstring length within a practice before attempting the pose can work if your hamstrings are nearly long enough.
But for most of us, it will be a case of working on hamstring length over weeks or maybe months before you can achieve that ideal of hips over head. My favourite poses for this are parsvottanāsana (intense side stretch), janu sirsāsana (head to knee pose) and every version of uttanāsana (forward fold).
2. SUPER SHOULDERS
While balancing in headstand, the forearms are actively pushing down into the mat to allow the body to grow upwards from a firm base. All of the muscles around the shoulder blade are engaged to stabilise the actual shoulder joint. It takes time and effort to build enough strength in the right places to achieve this action. This is where arm balancing poses will help – adho mukha śvānāsana (down dog) and any plank variations are a great place to start. As your shoulders strengthen up move on to ardha pincha mayurāsana (dolphin) and maybe bakāsana (crow) as they will really reap further benefits for your upper body strength.
3. CORE CONTROL
Headstands need core strength in spades. Your core is what provides the stable foundations from which you can lift your legs. It is what gives the inversion stability and balance. Core strength can even compensate for lack of hamstring length or upper body strength.
My favourite core strengtheners are side planks and planks in any variations you like. They are great for static strength. But what about the dynamic strength needed in the core as the legs leave the ground and float overhead? For that, you need a dynamic workout. I use forearm plank into dolphin and back. Repeated 5, 10, 20, 30 times – starting with just a few reps and gradually building up by adding one or two reps each week. As a strength and conditioning workout this exercise is best done on alternate days – not every day. It is fabulous at getting a strong and toned core – what’s not to love?
For me, this is the keystone of any inversion. You can have all of the physical elements of a headstand in the bag, but if your head won’t let you turn upside-down it will never work. It takes nerve to balance on your head. It is natural to fear toppling over and hurting yourself. So how can we work to build the courage up to try our first headstand?
Spend time in dolphin – stay there for a few breaths at a time. Try lifting one leg at a time to get the body used to the action needed to get into headstand in the future. Try using the headstand arm and head position in a variation of dolphin and walk the feet towards the head to work on getting the hips over the shoulders. This also helps you to get used to being upside-down. One day you will feel a delicious lightness in the body as you reach the point of balance. Here is where leg lifting is possible. If you find this point – practice lifting one leg at a time in line with the body into one-legged headstand. And when you can do this you are almost ready for the full expression of the pose.
But most importantly – imagine yourself floating into the perfect headstand. Picture yourself poised on your head as you breathe deeply. Explore how it will feel and what you will see in your mind’s eye. Did you know that imagining an activity actually lights up the same parts of the brain that we need to physically do an activity? This sets up the neural pathways needed to succeed. It makes that activity familiar and altogether less scary when you try it for real. Isn’t that amazing?
Bringing it All Together
The path to a perfect headstand is not always smooth. You may find some of the elements come easily but others elude you for months. Be patient. Do not rush. Headstands are worth waiting for.
And of course, not every yogi will be able to achieve a full headstand. Injuries may make it impossible. Headstands are traditionally contraindicated for folk with high blood pressure or hiatus hernia amongst other things. I would also add that anyone with neck problems should think carefully before attempting the full expression of the pose. This is where a headstool still might be worth considering if you want to invert but not put pressure on your neck.
I really hope you enjoy your journey to headstand as much as I have enjoyed mine. It has been one of the most satisfying yoga poses I have, as yet, accomplished. I wish you happy headstand-ing!
I love knees – they are simple, honest joints that work hard for us and tell us when they are not happy. Very few people get through life without ever having sore knees and many unfortunate folks suffer painful knees on a daily basis.
And knee pain is horrible. It is often enough for people to stop doing things that they love – running, hill walking, dancing, even yoga – but this does not have to be the case. Most sore knees will feel better if they are used and kept strong and mobile. In fact, as a physiotherapist, I regularly see patients that can get back to being pain-free after a period of rehabilitation based on stretching and strengthening. The secret is that knees love to be used and love to be worked – rest and avoiding things SO is not the answer. And the really good news? Yoga IS the answer. (more…)