The Hills Are Alive with the Sound of Broga!

There are a few schools of thought when it comes to music and yoga. Some teachers or lineages of yoga feel that music can be distracting and perhaps hold us back from achieving the enlightenment we may be seeking through our practice. And I totally get that. But when it comes to Broga I am fully in TEAM JAM.

Us Brogis are what is known in yogic terms as "householders" - which means we practice yoga, but have no desire to go live in a cave, monk style. Well, not yet anyways (although some days that does seem appealing... :P) We live in, and are of this modern world. Which includes some pretty neat things. Like... music!

Anything we can do to bring joy into our practice, to make it something we enjoy coming to is a major plus in my books. If you're anything like me, you probably listen to music all the time to get you in the mood to work, exercise, relax and erm... other things. Why not add yoga to that list?! 

Music is a great way to fire up a home practice that might have become a little stale or predictable, and to bring a bit of extra light and fun into our usual routine. One caution though: spontaneous dance break-outs on the mat can occur *breaks out the twerking*

Here are some great tracks I have been enjoying practising to of late. And remember Broga now has a spotify, so you can Broag along at home to your favourite tracks from class. 

The Weeknd / Enemy (Instrumental) 

Purity Ring / Obedear 

2 Cellos / Hurt

Beach House/ D.A.R.L.I.N.G

James Vincent McMorrow / Higher Love

Brian Eno / Deep Blue Day  

Deuter / Escape from Gravity

Ane Brun (feat Jose Gonzales) / Worship 

The Hood Internet/ Adornocene (Bon Iver vs Miguel)‬ 

Flaming Lips/ All We Have is Now

Jonsi / Hengilas 

Grimes/ Dream Fortress 

Survivor / Eye of the Tiger

Any favourite tracks you like to pratice to Brogis? Suggestions welcome!

Bromaste,

Jennie

PS. Don't forget Saturday classes are still running at JStudios, North Fitzroy. Get your butt down here and join the broga gang!

Sadie Nardini: "YOU HAVE TO DRAG ME TO YOGA!"

Love this!

Found this letter on Sadie Nardini's facebook page and I immediately thought I HAD to share it on the blog for those who find it hard to get their ass to yoga sometimes (eg. everyone! We all have those days I'm sure!) 

If a superstar yogi like Sadie can cop to finding it difficult to "drag" herself to yoga I feel a bit better about the days I would rather stay under the covers or in front of the TV. And also a bit more inspired to remember why it is always great to make sure I damn well do though :)

"YOU HAVE TO DRAG ME TO YOGA! 

The following is a response I wrote today to a yogi/mom who, after having her daughter, has been trying to regain the drive to reclaim her yoga practice. She asked me how I stay motivated to keep doing mine. I thought the response might be useful in some way for you!:

Dear *****,

Guess what?

I'm very rarely motivated or in the mood to go to class. I'm busy, tired and a million and one things left to do when mat time rolls around. Yet I just do it, and then when I'm done, I reap all the benefits, and I am SO glad I got there.

If you wait to feel like doing yoga, you might be waiting a long time.

Start the practice of making your mat time non-negotiable, even with yourself, show up for yourself regularly, and teach your daughter from the beginning that it's important to dedicate to YOU time, therefore showing her that it's OK to make time for herself, instead of forgetting about her own health in favor of other people and responsibilities.

Create that balance in yourself, and become that amazing role model. And watch--when you get to your yoga consistently, it will become easier and easier to make it your lifestyle.

xoSadie"

So great! One more time Brogis:

If you wait to feel like doing yoga, you might be waiting a long time.

Bromaste... and see you on the mat... whether you like it or not ;)

Case Study: Yoga for Anxiety

As mentioned in my earlier post, yoga is an excellent way to calm the body in a heightened state of anxiety and stress. A general yoga practice will help with this as it works to burn through the nervous energy created in this state; but there are also some specific exercises which can help to release the tension from existing in constant "fight-or-flight" mode, bringing your nervous system into a state of increased calmness and relaxation.

Recently I had the privilege of attending a workshop with Nadine Fawell, an amazing yogi who specialises in yoga for those suffering from anxiety and Post Traumatic Stress Disorder. She took us through a few poses which are especially helpful in these states, which would be great to add to your routine if you need a little relief from anxiety and tension. She also recently wrote a great article on the Healing Power of Yoga here. 

Firstly though, it is useful to go over the role of the breath in calming anxiety; by slowing the breath we slow the heart rate, and "trick" the body into relaxing. As you do the below exercises make a conscious effort to slow your breath, some of them involve counting to ten on your exhale/ inhale - try and make the "ten" longer and longer as you go :)

Tadasana with arm raises

We all know trusty Tadasana or mountain pose. The idea of this pose is to ground ourselves and slow the breath; perfect for those suffering anxiety. By adding arm raises we can start to link the breath to movement and slow our movement down, which will also calm and relax us.

Take a deep inhale, then on the exhale begin raising your arms above your head as slowly as you can, to a very slow count of ten. Begin the breath first, then the movement. Pause at the top, gazing up between your hands with the palms facing inwards. Take a break from either inhaling or exhaling, but don't hold your breath - let the pause be natural and unforced. Bring the arms down on an inhale in a similar way - lead by breath, to the count of a slow ten. Repeat ten times.

Supta Baddha Konasana 

Lying on your back, bring your knees out in a diamond, with your feet together, the soles pressing into each other. Try and get your thighs closer to the ground by rotating your internal thigh muscles.

 

From this position, take a deep slow inhale, then on the exhale, start bringing your knees slowly in together to the count of ten.

Pretend someone is pushing on your knees to create a strong pressure to work against. Ideally by creating this pressure, you should start to get a "trembling" effect in your thighs. This is a good thing! It is releasing all the tension you are holding onto in your "fight or flight" state.

Pause at the top of the exercise/ exhale, then inhale to bring your knees back down. Repeat several times, more if you feel up to it.

Navasana (Boat Pose) 

This is another excellent "tremble" creator, and has been covered before, as it is an strong core exercise also. Click here to view instructions.

Warrior One

When you remain in a constant state of "fight or flight" your thigh muscles can become pretty strong (and tense) from being always at the ready for the "flight" part eg. running away! So let's use that strength, at the same time releasing some of the tension held in this area. One good pose for this is Warrior One.

Starting in Tadasana, take a large step back with your left foot. Turn the back (left) foot so it is at a 45* angle.

Have the front foot facing forward (90*) positioned so that if you a line it would dissect the back foot in the middle.

Check your hips are aligned to the front of the mat by placing your hands on them like guns - if the "guns" aren't pointing to the front, adjust the angle of your back foot (to say 60*) to make this happen.

Inhale - raise the arms above your head, palms pressed together, gazing up between them.

Switch on your core to stabilize your pelvis, and lengthen your spine towards the ceiling, as long as you can go! Don't overarch the back - keep the torso stacked above your hips.

Exhale - bend the front knee trying to bring it parallel to the floor, keeping the knee directly above the ankle.

Hold the pose - on the inhale lengthen the spine and expand and open the ribcage. On the exhale sink further into the pose.

Keep pushing your back hip forward and your front hip back. Don't sink into your feet, keep the arches lifted. Ground your back foot into the floor while at the same time feeling a lift running up your leg through the belly and chest, and up through the arms.

When you are ready to come out of the pose, inhale and straighten your legs, and exhale step the feet back together into Tadasana.

Repeat other side!

Tree Pose

Balancing poses are EXCELLENT for anxiety, as they take the focus from the mind and our thoughts and into the body. Tree pose is a great one for this as you really need to focus in order not to fall over! Let's get started...

Stand in Tadasana and shift your weight into the left foot, keeping the foot firm to the floor and making the leg stable and strong. Bend your right knee, reaching down with your right hand to grab your right ankle.

Draw your right foot up and place the sole against the inner left thigh. Press the right heel into the inner left groin, toes pointing toward the floor.

Make sure your hips are even (don't sink into the standing leg hip) and lengthen your spine toward the floor. Push the right foot sole firmly against the inner thigh, resisting with the left leg.

Find a (unmoving) point of focus ahead of you and focus your gaze unwaveringly upon it. Slow your breath.

Once you have established your balance bring your hands out to tree position, hold, then raise to above your head, hold, then finally bring down to prayer position on front of your heart. Try to stay in the pose for 30 seconds to a minute.

Slowing the breath, using the focal point and pressing into the thigh are all ways which will help you balance. If you wobble this is great as you are exercising all the right muscles, and if you fall... start again!

Release and repeat on the opposite leg.

If you have difficulty balancing place the foot down against your shin instead of your thigh. Choose either shin or thigh though - never use the knee. It can be damaged from the pressure on it in this pose. 

Savasana (Corpse Pose)

You will probably be feeling exhausted after all that trembling and pose holding, so a natural conclusion to this series is Savasana - or "corpse pose". As the name would suggest, yes you do get to lie there in a position akin to that of a corpse!

If that sounds relaxing to you, then you are not alone... many of my brogis list it as their favourite pose. It is usually done at the end of class, so it can be seen as a little bit of a reward after all the hard work you have done. Having said that - it is not an excuse to dose off! Although some think of it as the "nap" they get to have at the end of class, the idea is to still and quieten the body and mind, but not to completely drift off into slumber.

Lying on your back, gently shake out your legs and allow your feet to fall out sideways. 

Let your arms rest gently by your sides, apart from the body with the palms facing upwards.

Turn your head slightly from side to side to loosen out any tension, then settle it in the middle. Unclench your jaw, leaving your mouth slightly open, and feel your eyeballs rolling back into their sockets.

Feel your spine long along the mat, and your limbs stretched out long. Tilt your pelvis to straighten out any curvature in the lower spine, and sink your low back into the floor.

Let each part of your body sink into the floor, surrendering all tension becoming heavy.

Breathe deeply into the abdomen, and let the breath get slower and deeper. If your mind wanders return your thoughts to focusing on the breath, or try a guided meditation if you find it difficult to stop thoughts from entering your mind.

After five minutes, roll over to the right side of the body, then slowly push yourself up to seating cross-legged. Give yourself a few minutes to enjoy the relaxed feeling in your mind and body before returning to the "real" world :)

~~~~~~~~~~~~~~~~~

Hope you feel relaxed and anxiety free after these poses brogis, and are inspired to add these to your routine! I strongly believe any kind of yoga is a great help in this area... I'm sure those of you who have noticed the amazing feeling of peace and relaxation after a class will agree with me here.

And remember, keeping a focus on the breath and the mind still and focused on the moment during class (and life!) will act as a double boost to your practice, adding an extra level of anxiety busting goodness to every pose :)

And a wee bonus - Tara Stiles has a yoga routine for anxiety here if you want a video to practice along to at home.

Bromaste!

PS. Thanks again to Nadine Fawell for letting me pass on these poses to you! If you want to know more about her healing based practices she has a blog here, a free downloadable relaxation meditation here and is contactable for classes here!



Disclaimer: I am not a doctor! These are suggested exercises, not solutions for medical issues. Please consult a doctor or trained professional if you have severe or re-occuring anxiety. Here is some info from SANE Australia on Anxiety Disorders which might be a good place to start. Stay safe brogis :)

Getting ready to yog!

Yes I just made a new verb :)

Broga Melbz has a new beginners class beginning soon (yay!), so I thought it would be a timely to cover some things you can do to prepare for starting yoga.

Yoga is as much a workout for the mind as the body, so I'm not talking about physical stretches here (although feel free to do a few of those if you like - no need to though!) but rather ways to get into a good headspace for the yoga class ahead. When I was looking for some info on this subject I found someone had already written this article perfectly ("How to Mentally Prepare for a Yoga Class" by Pam Gaulin) so I will be borrowing very generously from this.

Pam came up with seven basic tips, which I will repeat with my own 2c.

1. "Tell Yourself Yes"

A lot of people are reluctant to start yoga and tell themselves "No" before they even begin. "No, I can't sit still" "No, I need to sweat" "No, I can't relax" etc. Any of these sound familiar? Yes, yoga is about stillness... of the mind. It is about stilling the mind, but at the same time as moving the body. Some yoga classes are very active, and if you want to you can definitely find one to get your sweat on to whichever degree you prefer (Bikram yoga anyone?) So try putting the misconception you will be sitting still for an hour (far from it!) aside and say "Yes" to giving yoga a try. 

I would extend this "Yes" to during the class, once you make it (yay for you!) Sometimes the very thing we need is the thing we also most resist. Less active people might resent a more physically challenging class, but actually need the energy and vitality this may give them. Or people who find it "hard" to relax may actively dislike a class that is slower and more reflective - but find in actual fact slowing down the mind is exactly what they need - so watch that. Observe what you resist, say "yes" anyways and see how you feel afterwards. You may be pleasantly surprised (and that includes saying "yes" to a (safe) degree of discomfort and pain!)

2. Forget the grocery list

Yes! This is a biggie! We are so used to the chatter in the mind, that it seems natural to bring this into our yoga class. Don't! As Pam says "Yoga is supposed to be down time for your mind" (doesn't that sound lovely, or is that just me?!) If you find yourself doing this there are plenty of other things to focus on - namely your breath in and out, the teachers instructions on where to place the various parts of your body, how your body feels in the pose, the whereabouts of your limbs, hands, feet, shoulders, spine, torso... you get the picture. NOT who said what on facebook, what to get at the shops, where you are going on holidays etc etc!

If we are not focused our interest wanes, and our awareness wanders. Instead of "switching off" from the class back into your usual ruminations, switch "on" your attention from outwards to inwards. When attention wavers - return it to the breath. You will probably need to do this again and again and again, but this is good... congratulations you are now doing yoga :)

3. "Do not compete with other students"

Don't worry if the student next to you can get further into a pose, it has nothing to do with you and your practice. We all have different histories, not to mention our levels of flexibility can be hereditary - not much you can do about that! "What matters is that you are focused on your own yoga practice and your own body"... Sing it Pam!

4. "Learn to Listen"

In each asana (pose) there is only so much you can learn from simply observing and copying the teacher, especially if they are facing you - making left and right a very confusing prospect! By honing your listening skills not only will you be able to move the correct arm/ leg/ foot etc you will also get the benefits of learning about the many subtle (and often difficult to outwardly observe) movements involved in each pose. Poses are not static, even if you appear to be holding them still, and by listening you will learn the adjustments you need to make to your body to get the maximum out of each one.

5. "Do not be self conscious"

Even if you fart :)

No-one is there to watch you. They are there for their own practice and the benefits they want to get from it. Same with the teacher. They are just glad you are there, giving it a go!

6. "Listen to your body"

As I mentioned earlier there is an amount of "pain" in yoga - but it is always safe pain. The way to tell the difference is by listening to your body, and respecting what it tells you. Minor manageable discomfort is fine, but actual pain is not. If you ever feel like you will be injured getting further into a pose, STOP and get straight out of it. Don't continue just because your neighbor is doing it (see #3) By paying attention to your body you will know the correct and safe limitations for you. 

7. "It's the journey, not the destination"

Okay, give me this cheesiness... because in this case it's truuuuuuuuue! The final pose isn't the "goal" in yoga, rather it's the moving in and out of it mindfully with the breath that constitutes our practice. Enjoy it! And enjoy the relaxation and renewed energy you will receive when you practice yoga this way.

Okay brogis, hope this was helpful. I found it useful to be reminded of these things so at least it has been good for something! Looking forward to a few more of you saying "Yes"... see you on the mat :)

Bromaste!

Yoga and Anxiety

I have had requests from a few Brogis for this post, and I am super excited to be presenting it because a. I really believe yoga can be a major help in this area and b. I am living proof of this, so it is a subject dear to my heart!

A great description of anxiety is that is a real physiological response to an imagined threat. Meaning the things we are anxious about are not necessarily happening or coming true, but we respond to them are as if they are happening right here, right now.

Most biological responses triggered by anxiety - such as increased heart rate, shallow breathing and sweaty hands - serve a biological purpose in preparing our bodies to "fight or flight". This is a useful response in a genuine life-threatening situation, however when these responses are triggered by a situation which does not, objectively speaking, contain a threat to our physical safety (for example someone with social anxiety may have this response to a party) it becomes problematic.

Unchecked, anxiety can lead to many problems with our health and general wellbeing, including sleep disorders, stomach problems, headaches, depression... the list goes on. It is really important to start working out a plan to start managing anxiety if this is something that you are affected by - and yoga is an excellent addition to your anxiety managing tool box (if you don't believe little old me, my friends at HARVARD UNIVERSITY have my back)

Yoga works to turn off the sympathetic nervous system activated by fight-or-flight responses, instead activating the parasympathetic nervous system by mimicing the slower breath and movements experienced in this more relaxed state. By consciously re-creating the physical actions of the body while in this state, we are "tricked" into actually relaxing and calming down.

Any yoga practiced with conscious awareness of the breath can assist you with this. A strong, fast practice can help with burning up the excess nervous energy created by being in a constant flight-or-fight state and relax us, but if you are feeling absolutely overwhelmed and exhausted a more slow restorative practice will be more what you need. Be aware of your state of mind, and treat yourself kindly in which practice you choose.

In an upcoming post I will be going through some specific exercises to add to your routine to help manage anxiety and get help switch you from fight-or-flight mode into a more relaxed state of being. In the meantime here are some resources which may be helpful:

Yoga moves to help overcome anxiety here.

Vimeo discussion breaking down the effects of yoga on anxiety here. Goes through some exercise you can do also.

Yoga video to burn excess nervous energy and ground and settle the body and mind here.

Interesting article on the effects of yoga on US troops suffering from PTSD here.

Hope this helps Brogis! Look forward to sharing more with you in the some upcoming posts :)

Bromaste!

Case Study - Tight Hamstrings

Tight hamstrings are the number one issue all you broga dudes ask about, so I am super excited to present this post. As well as preventing you from performing at your best, and in extreme cases leaving you at risk for tearing (my god, OUCH!) the main problem caused by tight hamstrings is actually in our backs. Tight hamstrings can cause the hips and pelvis to rotate, or pull the pelvis out of our normal alignment, flattening the back and causing back problems and/or postural issues.

Some hamstrings. Not modelled by DC. Image courtesy Physio Advisor.

And, as you will know from previous posts of me harping on about this: healthy spine = healthy body! SO THIS SCOURGE MUST END!!!

By stretching out the hamstrings on the regular, they will become more and more flexible and less tight, which means as well as preventing the above problems from occurring, eventually you will be able to move further into your yoga postures and impress allll the ladies (Well, by ladies I mean me. And not so much impressed as "proud of your progress". But still)

**Update! I just spoke to a brogi who once suffered from lower back issues about this post, and he told me that after six months of daily hamstring exercises like the ones below, not only can he move about a foot closer to touching his toes (Go Brogi!) but also that he is no longer bothered by pain in the lower back! Amazing!**

SUPTA DANDASANA - with hamstring slide

Born to Slide

Sit sideways to the wall, with your butt up against the wall, and swing your legs so that they are up above your head, creating an "L" shape with your legs up the wall. Keep a bend in your knees until your spine in correctly aligned along the floor - to do this wiggle your butt so it is right up at the wall and use your core to secure your lower back firmly into the floor - removing any arching that may occur. Anchor your shoulder into the floor.

When you are in position, with your arms resting by your sides, exhale and slide your right leg from the bent position to straight up against the wall, with your foot flexed back and toes pointing at your head. Push up through the back of the heel. Inhale and slide the left leg up to straight, bending the right. Continue with the breath.

DC enjoying a hard earned "rest"

When you have done this for ten breaths per leg (or longer if you like! Go crazy!) you can hold the stretch and "rest" with both legs up the wall. Keep pressing your lower back, butt and shoulders into the floor, and try to get the backs of your knees to touch the wall, eliminating all of the space behind them. Also continue flexing the toes to the face, pushing through the heels. Relax and slow your breath, holding this pose for as long as feels comfortable (or maybe a bit beyond that, considering many will want to cry after one second... opps, I mean, you might get "sweat in your eyes")

Inhale to slide your legs sideways back down the wall, then roll back to the middle, resting (for reals this time I promise) with your back on the floor and your knees pulled into your chest.

Eventually can also do this exercise without the support of the wall, like this.

SUPTA PADANGUSTHASANA(Reclining Big Toe Pose)

You will need a yoga belt for this one, and by yoga belt I mean something you have improvised using a rolled up cotton scarf or any kind of strong belt like material. DC used his girlfriend Meg's scarf (Sorry Meg. It was definitely his idea, I swear)

Snitching aside, let's get into it. Lying on your back, with your knees bent and pelvis tilted to remove any arching occuring in the lower back, inhale and bring your right knee into the chest, looping your belt behind the foot. On the exhale, breathe out fully and begin raising your leg straight up to 90 degrees. Keep the left leg bent as much as you need to allow this to occur.

No scarves were injured during the making of this blog. Or DCs.

Keep your shoulders grounded into the floor, and continue bending out the back of your knee to as straight as possible, flexing the toes back down towards the face as we did before - extend up through the back of the heel. Once you have the leg as straight as possible in the air, try lengthening out the bottom leg along the floor more, getting rid of the bend. However, the second your back starts to arch, or you begin to lose the integrity of the straight leg, return the leg to the bended position in which this does not occur. Keeping the extended leg straight in air the main purpose of the exercise, not getting your damn leg straight against the floor :)

After holding for 1-3 minutes, slowly release on the exhale, and repeat on the other leg.

PASCHIMOTTANASA- Seated Forward Bend

Sit on your mat with feet together and legs bent, with your belt looped over your feet. Inhale to lift up out of the pelvis, bringing your spine straight. Be careful not to overemphasise this and balloon out your chest, tuck your chest to ribs if you feel the happening. Roll your shoulders down away away from your ears bringing your shoulder blades together behind your back so you are not hunching either.

Nary a hunch nor a balloon to be seen! A++

Then, on the exhale, begin bringing your torso down closer to your thighs, hinging forward from the hips. Notice I said hinging forward from the hips NOT hunching forward from the shoulders! Continuing to bring your shoulder blades together behind your back should alleviate this common error. You are trying to get your torso closer to your thighs, not your shoulders closer to your feet. Gaze straight ahead.

Once you have your torso on your thighs, experiment with bringing your thighs down towards straight along the floor. Go as far as feels comfortable but do not force this. Patience (and practice!) grasshopper. Eventually you will be able to lose the belt and use your hands behind your feet to pull you into the pose. See: Paschimottanasana.

No matter where you are in the pose, use your inhale to pull your spine out from the pelvis making it longer and straighter; and your exhale to pull you further down towards your thighs. Lengthen, compress, lengthen, compress.

Try holding here for ten breaths, but come out if you feel any pain, or you begin slumping into the lower back.

UTTANASANA(Standing Forward Bend)

Starting in our trusty "fierce pose" position, take a breath in the bring the arms up and torso as straight as possible, gazing up between the hands.

Then on the exhale, "hinge" forward at the hips to bring your torso down onto the front of your thighs. Bend your knees as much or as little as possible as you need to achieve this. Some people will be able to do this with straight legs, others very bent. It Does. Not. Matter!

When you are here, soften the belly against the thighs and make sure your shoulder are relaxed, with your shoulder blades pulling down the back away from your ears. You do not want your shoulders tensing up around the neck. From this position practice trying to straighten one leg - exhale straighten, inhale return - then the other. Try to manage abut ten "straightens" per leg.

If you are able to straighten both then use your breaths to tilt the pelvis and bring your body even closer to the thighs, and head closer to the floor. Inhale - lift and lengthen the torso out from the hips, exhale - release more fully into the forward bend, letting your head hang. You can wrap your arms around your calves to assist you with this - but no forcing. Use your core to scoop up the belly, making it disappear up into your ribcage, helping you go deeper into the pose. Breathe!

Keep practicing and you will look like this. Yay!

When your are ready, bring your hands onto your hips, and lengthen the torso, hinging from the hips to bring your torso to standing on the inhalation.

Hope these all help, my tight hamstrung friends. Relax in between exercises by sitting with your feet out in front of you and shaking them out.

Bromaste!