hard core yoga

Yoga is Hard Core!

Most people associate yoga with flexibility and mental relaxation training, but rarely make the connection that Yoga Asana (poses) are great abdominal strength training too!

If you need a break from “crunches”, take a little journey with me as I explore two powerful “hard core” poses from the yoga asana sequence.

Plank Pose and Dolphin Plank are two very powerful strengtheners for both the abdominal core and hip flexors. Plank has the added benefit of strengthening the chest, arms, back and triceps, which traditional sit up don’t do. Keeping your torso strong will help prevent a sore back, and helps you move your limbs with more grace and awareness away from the spinal medium.

The strength training from Plank will also help for more challenging yoga poses like Head and Handstand for the advanced practitioner, and if you are an athlete, a strong core translates in to explosive power and injury prevention and quicker recovery.

Let’s Do This

Plank:

To begin, find Down Dog on your mat, and make sure your fingers are spread wide and you have a strong connection between the floor and the power moving up your arms, lifting the shoulder blades up your back.

Plank is, moving the shoulders forward from Down Dog, so your shoulders and elbows are in a direct line above your wrists, and your body is straight out behind you like a board.

To prevent “sagging” in the hips, tighten your kneecaps, activate your inner thighs and push “away” from the floor with your feet and hands. Your hips should be about level to shoulders.

Since the breath (prana) in yoga is so very important, as you hold this pose for 5-10 breath cycles, fill out your rib cage with new oxygen like a balloon. This newly oxygenated blood with give you energy and focus to hold the pose.

Dolphin Plank:

Dolphin Plank is similar to Plank with your forearms on the floor instead of hands. This is great if you have wrist issues or shoulder injury.

Start on hands and knees, in Cat/Cow, and lay your forearms on the floor, palms facing down, fingers wide, and elbows and wrists as wide as your shoulders. From there push back off the floor to either a Down Dog Dolphin or walk your feet back behind you so you are straight like a board, same as Plank.

For more intensity in both poses, join feet together and lift one foot at a time off the floor and hold up for the 5-breath cycle. Then switch. To strengthen Glute Medias, lift the foot, keep the toes pointing down, and open the leg out an inch or two. SLOWLY!!

To modify, set knees on floor and press belly button actively up toward spine so you won’t sag in belly.

As always, all Yoga Asana and other similar movement disciplines are best under the guidance of a certified instructor or coach.

Please come to one of my SAC classes, and I’ll show you this and a whole lot more!

Monday/Wed. from 6-7pm

You can always email me through my website, if you have more questions about yoga and wellness.

www.tonjareneehall.com

Thank you!!

Tonja Hall

PS…. incase you didn’t know, Tonja is one of the senior yoga instructors at Seattle Athletic Club, conducts classes for the Seattle Sounders, FC and has conducted classes for the Seattle Seahawks, Rat City Roller Girls, and members of the Luna Cycling Teams. She is also a Lululemon Ambassador, and has taught yoga internationally in Thailand, Vietnam and Croatia. She is looking forward to her up coming trip to Oaxaca, Mex. to teach and practice her Spanish skills. She is a certified Thai Yoga practitioner and mixes a wonderful blend of Thai Yoga and passive yoga stretching for a total body feel good tune up, in her private practice. She is ever grateful for the lessons her students teach her daily, and always curious about way to make yoga accessible for all.

Spring Sports

In Spring Training, one of the most common muscle groups of complaint are hamstrings and hips. I suggest adding longer held 'down dog" pose, pigeon pose, and laying on your back with knees into chest, hands behind knees or "happy baby" pose. All of these poses focus on 'lengthening' your posterior chain, and creating flexibility around the hip joints and pelvic region. Longer held poses will begin to create the flexibility that you are looking for. Hold each pose for at least a minute, and BREATHE!

Lionheart Yoga Training

Spring Workshops:

Seattle Athletic Club

April 4th 6-8pm

$15 for members

(non members pay additional $15 day use fee)

Kick start your Spring Sports Training Program with a yoga training session with Lionheart Yoga Training !!!

Individual Training

from $70 an hour

Team Training

from $150

Sports Stretching Session

from $70

Thank you so much for your support!

Tonja

Meditation and Pranayama

This month, I want to talk a little about Meditation and Pranayama. These are not Yoga Poses, but the root of the practice. The juice and foundation. Meditation is a practice of stilling the constant chatter and pounding in the mind, and Pranayama are the breath control practices of yoga that help with the stilling of the mind. Notice I say "practice", as Meditation certainly doesn't come to me or most of us naturally! A few years ago, a friend said, "Tonja, you got the poses down. Now, what you need to do is stop moving and sit your butt down and listen to your intuition." For me, sitting still for even 5 minutes is a wrestling match, but when I finally set my butt down and settle into stillness, it is truely an amazing practice of transforming my crazy busy mind into , clear , focused, sharpness. Meditation for beginners. First start by doing 10 minutes yoga warm up or light stretches. Then prop your sit bones up on pillows or yoga blocks until you feel comfortable to sit for at least 10 minutes. Here's the thing. Silence, no music, no waterfalls, just you and your wonderful breath. It's hard...you can do this. Focus first on just the act of breathing, feel the richness of breath, the physicality of the miracle of the respiaratory system. Sit tall, but not rigid, and drop your chin half way toward your chest. Once you begin to settle, start with a Mantra (repetitive words or sound, who's purpose is to calm the mind) The mantra I work with right now is "YES" on the inhale, and "Thank you" on the exhale...over and over again repeating this simple gratitude practice. It doesn't matter what you are "YESSING" and THANKING....it is signaling the sub conscious mind in the Alpha state, to imprint Gratitude on your most cellular level. The Pranayama practice I love to begin with is Ujjaii Pranayama. In your "seat" press the tongue behind the front teeth, which drops and lengthens your palette and creates space around the nasal and throat passages. Slightly close the glottal muscles, back of throat, to sound like a soft snore. If you like to deepen this, count to 4-6 on the inhale, HOLD the breath in as you lift your belly up 2 counts, relax all muscle effort , and exhale slowly. Pretty soon, a figgety 5 minutes of Meditation/Pranayama has turned into 20 minutes that you don't want to end. There are many techniques for quieting the mind, I'm sharing some that work for me. All the Greats use Meditation to tap into their inspiration. Russel Simmons, of Def Jam Recordings and Rush Management, has just written "Supper Rich" where he explains how yoga and meditation has helped him become not only a tremendously successful business man, but more open and loving in his life. It's an excellent book. As always, as your teacher about any yoga technique, and they can point you in a direction that they've gone. Try it, and you'll go in the right direction to find the style that's right for you. On a personal note, I'm showing my new paintings this Thursday, March 3rd at SOHO coffee, 20th and Yesler, 6-9pm--- help me celebrate creativity and Spring!! Tonja

Let's do the TWIST!

Let’s Do the TWIST!!

Ardha- Half

Matsyendra- Lord of the Fishes

Twist Benefits: DeTox’s liver and kidneys, relief for stiff upper back, neck and shoulders, energizes the spine, stimulates digestive fires, and some relief for sciatic discomfort.

You know that feeling when you stand up and stretch after a long period of sitting? Ahhh…you can almost feel it! That’s what twisting feels like for your back and internal organs. Monday yoga practices at the SAC, I have been dedicating to the concept of detoxing the body from toxins. Twisting is one of the best ways to use your yoga practice as a tool to feel healthy from the inside, out.

Twist it UP! To start, grab a blanket and fold it firmly under your sit bones, there by elevating your hips, and tilting your pelvic bone forward for more flexible ease in the hips.

Bend one knee, then; step the other foot over the top of the “bent knee” leg. If you have supper tight hips, you can modify by stepping the foot near the ankle.

Exhale as you lengthen the spine and twist the torso towards the bent knee-as if you are wringing out a dishtowel. Keep lifting up through the spine and avoid collapsing the chest and shoulders. Hold for 30 seconds to one minute for max twisting benefits.

Counter twist by lying on your back for Bridge Pose or Happy Baby.

There are many variations of twisting poses in a yoga practice, and as you continue deepening your yoga practice, you'll discover the ones that feel best for you.

Yoga Wisdom:

I have started adding a little “aside” to this column I am calling “yoga wisdom” that will include advice from a yogic perspective for a variety of common topics. The winter months of rain and lack of sunlight in the Northwest often causes the “winter blues” for lot’s of folks, including myself. One idea is to amp up your practice, by either adding some heat or taking a “hot vinyasa” class, and to focus on twisting, upside down poses and back bends. One piece of advice I’ve been hearing from a few different sources is go to a Tanning Salon! In combination with the oral usage of St. John’s Wort, popular herbal mild anti depressant, and Vita D, the tanning bed provides warmth, UV rays; necessary to “trick” the body into thinking it has had sun. Please use caution, as the wrong tanning and length of time on the bed can ruin your skin. But in small doses, is very beneficial. I’m going tanning this week!!!

Bridge Pose, for healthy low back, hips and chest

Bridge Pose

Setu= Bridge

Bandha= lock, or bind

Welcome to Seattle winter, brrr, are you ready?

To keep the internal fires stoked, a strong yoga practice that includes a little external heat, and back bending is a great way to stay healthy as cold sets into the joints.

Bridge pose is a simple and easily performed backbend. For intense athletes like you, back bending is key to healthy back, hips and opens up the front of the body.

Let’s Begin:To start, warm up with a few Sun Salutations or 10 minutes easy pace on the Elliptical or Treadmill machines. Gather props, such as block and blanket if wanting a more restorative pose. Lay down supine on your mat, and begin by drawing your knees up to your chest and with feet at least hip width apart, set your feet firmly down on your mat. I like to begin with “Dynamic Bridge” before settling into the pose. If you have tight hips, feet are as wide as your mat to begin. Push down on your feet; inhale, as you raise your hips and arms up off the floor. Hold for one count, connect with your core and inner thighs, Exhale, and slowly release everything to the floor. Do this 3x’s. Lift your hips the final time, and leave your arms on the floor, push into your feet again as you shimmy your shoulder blades together. As you hold the pose, soften your glutes, and connect more with your inner thighs. This will take the pressure off your low back, and allow for lengthening in the front body. Hold for 5-10 breaths, release.

If your traps and pectoral muscles (major muscle group that contains your chest and upper back) are tight, I suggest you lengthen your arms toward your feet instead of clasping your hands behind the back, otherwise to increase intensity, lift your hips as high as you can and clasp your hands. Be sure to continue lengthening your neck away from your chest so you can breath naturally.

Restorative Variations:If you have injury in neck or back, or need to relax instead of a big effort, try these restorative alternatives.

1. As you lift your hips, slide the block under your tailbone for support and fold your weight over the block.

2. Roll the blanket under your neck for support

3. Roll the blanket long like a burrito, and lay supine on the roll with your legs straight on the floor, or knees bent if you have low back pain. The roll will lift your chest and shoulders and put pressure on the back of your lungs in a very calming slight backbend variation of Bridge Pose.

Counter pose:To relax the back after any back bending, twist, or a gentle forward bend. If you have tightness in the hamstrings, roll your blanket under your knees before you forward bend.

Winter Health Tip, from Yoga wisdom:

Most of us contact with winter viral infections, and to stay on top of your health, try a Neti pot; an ancient ayurvedic method for health in winter. A Neti pot looks like a small teapot with a long snout, that you set inside one nostril as warm, slightly salty water pours through your nasal passages, back of the throat, and blows out the other side. You can buy Neti pots from local yoga boutiques, or use a method I do at home. First thing as you waken (before coffee, sorry) mix a tiny dash of salt and warm water in your hands, then slurp up your nose while closing the glottal muscles of the back of your throat. Blow out mixture forcefully. Ok, so the first few times you may feel like you are drowning, but hey, what’s good for you isn’t always fun the first few times. Remember broccoli? Yeah, now you love it!

For extra winter credit, oil up your nose with either sesame or olive oil, after the Neti process.

Let me know how it goes!!

Tonja Renee Hall

Yoga Instructor, Seattle Athletic Club

Yoga Coach for Teams and Intense Athletes

Lionheart Yoga Training and Lionheart Muscle Flexibility Therapy

Dancer Pose, Natarajasana

Natarajasana

Nata= actor, mime, dancer

Raja= king

This beautiful back bending pose is a classic, seen not only in many yoga styles, but also in classical India artwork. It is a pose dedicated to the god, Shiva, the Lord of the Dance and seen often in graphic depictions of him.

You too can feel like a kingly dancer, or at least 10 times more energized when you do, Dancer Pose correctly. It’s many benefits included, stretching the chest, shoulders, quads, and abdomen. This pose strengthens your ankles, and whole leg, while honing your balance and focus skills. All pro athlete's benefit from back bending. Not only does it open your lungs by creating space around your pec's and shoulders, it teaches you how to stay grounded, focus, when attempting a difficult play. It also strenghthen's and creates flexibility in your mid back and glute medius which are necessary to fire off the ground for a jump shot, or spring into action on the field.

Get into the Groove

1. Before beginning this challanging backward bending pose, do 15 minutes of warm up, quick jog, light weights lots of reps, something that makes you sweat. Then do the Yoga Sun Salutation A 3x's .
2. After warm up, come to the top of your yoga mat and shift your weight onto the right foot. Bend right knee, and grasp the foot in a classic “runner’s” quad stretch pose. If you find it a struggle to easily grab your foot, please grab a towel or strap for the rest of the exercise.
Allow your pelvic bone to drop and tilt forward, this will stretch the quad more deeply and prevent pinching your low back as you back bend. Hold this simple stretch for 5 breaths.
3. Before going further, drop your pelvic bone forward, AND lift your chest up to your chin. Then you can proceed into a backbend by leaning slightly forward, and kicking the weight of your foot into your hand and continuing to lengthen your foot and hand upward. BREATHE.
If you feel any pinching, stop, grab a strap and us this excellent tool to ease into Dancer till your quads, pectoral’s and mid back are more open.
GO SLOW. A lot of folks slam themselves into poses, and they are designed to be meditative, thoughtful and well, dancer like. If you find yourself rushing into Dancer or any pose, stop. Are you breathing? Are you struggling to go further than your muscles will allow at this time? Remember, yoga is NOT a competitive sport, but a wonderfully challenging way to integrate, breath and body to enhance a healthy, mind and body.
Stay in Dancer about 10 breaths, then switch.

Counter Poses/Modifications

Forward bending with slightly bent knees, or “soft” knees, or a supine twist are great counter poses to Dancer. Also, if you are still feeling vibrant, a headstand or one leg stretched forward, balance ( Eka Pada Hasta Padagustasana) are excellent ways to balance Dancer

If you need to modify, grab a strap and lasso your lifted foot with it. Also, standing near a wall and using it for support is a great way to train yourself to balance. You can also do this pose with a buddy, who can hold you.

As always, all poses are best learned under the guidance of a certified yoga teacher. You can always email me on t.hall43@gmail.com for yoga related questions and I will get back to you in a timely mannor.

Happy Backbending!!

Tonja Renee Hall

Is a yoga instructor at Seattle Athletic Club Downtown, and for professional sports teams. She uses her 10 years teaching experience, and personal training in many disciplines of dance, cycling sports, and equestrian sports to inform her teaching. She uses humor and discipline to encourage her students to reach for there personal best. To schedule a private yoga lesson, please refer to her website www.tonjareneehall.com or contact Anna Miller, Group Fitness Director at SAC downtown. (. www.sacdt.com )

Her favourite color right now is orange, and she can’t get enough of this sun!!!

Natarajasana

Nata= actor, mime, dancer

Raja= king

This beautiful back bending pose is a classic, seen not only in many yoga styles, but also in classical India artwork. It is a pose dedicated to the god, Shiva, the Lord of the Dance and seen often in graphic depictions of him.

You too can feel like a kingly dancer, or at least 10 times more energized when you do, Dancer Pose correctly. It’s many benefits included, stretching the chest, shoulders, quads, and abdomen. This pose strengthens your ankles, and whole leg, while honing your balance and focus skills. All pro athlete's benefit from back bending. Not only does it open your lungs by creating space around your pec's and shoulders, it teaches you how to stay grounded, focus, when attempting a difficult play. It also strenghthen's and creates flexibility in your mid back and glute medius which are necessary to fire off the ground for a jump shot, or spring into action on the field.

Get into the Groove

1. Before beginning this challanging backward bending pose, do 15 minutes of warm up, quick jog, light weights lots of reps, something that makes you sweat. Then do the Yoga Sun Salutation A 3x's .
2. After warm up, come to the top of your yoga mat and shift your weight onto the right foot. Bend right knee, and grasp the foot in a classic “runner’s” quad stretch pose. If you find it a struggle to easily grab your foot, please grab a towel or strap for the rest of the exercise.
Allow your pelvic bone to drop and tilt forward, this will stretch the quad more deeply and prevent pinching your low back as you back bend. Hold this simple stretch for 5 breaths.
3. Before going further, drop your pelvic bone forward, AND lift your chest up to your chin. Then you can proceed into a backbend by leaning slightly forward, and kicking the weight of your foot into your hand and continuing to lengthen your foot and hand upward. BREATHE.
If you feel any pinching, stop, grab a strap and us this excellent tool to ease into Dancer till your quads, pectoral’s and mid back are more open.
GO SLOW. A lot of folks slam themselves into poses, and they are designed to be meditative, thoughtful and well, dancer like. If you find yourself rushing into Dancer or any pose, stop. Are you breathing? Are you struggling to go further than your muscles will allow at this time? Remember, yoga is NOT a competitive sport, but a wonderfully challenging way to integrate, breath and body to enhance a healthy, mind and body.
Stay in Dancer about 10 breaths, then switch.

Counter Poses/Modifications

Forward bending with slightly bent knees, or “soft” knees, or a supine twist are great counter poses to Dancer. Also, if you are still feeling vibrant, a headstand or one leg stretched forward, balance ( Eka Pada Hasta Padagustasana) are excellent ways to balance Dancer

If you need to modify, grab a strap and lasso your lifted foot with it. Also, standing near a wall and using it for support is a great way to train yourself to balance. You can also do this pose with a buddy, who can hold you.

As always, all poses are best learned under the guidance of a certified yoga teacher. You can always email me on t.hall43@gmail.com for yoga related questions and I will get back to you in a timely mannor.

Happy Backbending!!

Tonja Renee Hall

Is a yoga instructor at Seattle Athletic Club Downtown, and for professional sports teams. She uses her 10 years teaching experience, and personal training in many disciplines of dance, cycling sports, and equestrian sports to inform her teaching. She uses humor and discipline to encourage her students to reach for there personal best. To schedule a private yoga lesson, please refer to her website www.tonjareneehall.com or contact Anna Miller, Group Fitness Director at SAC downtown. (. www.sacdt.com )

Her favourite color right now is orange, and she can’t get enough of this sun!!!