Q: What if my forehead will never touch my toes?
A: Short answer: it doesn't matter. If you've been to my class (or if you've been reading this blog) you've probably heard me say/write something like "the goal is not the real goal." So while the "goal" of this posture as we say it in class is to touch your head to the feet- really the real goal is what happens along the way, the effect you create in your body simply by trying the right way. In this posture, the real goal is 360-degree-angle stretching, coccyx to toes, coccyx to head.
Q: Why do we grab the big toes only? I'd rather grab my feet!
A: Grabbing just the big toes ensures you create the 360-degree-angle stretching. Here's how it works: Because your only grip is on the toe, you are forced to use the fronts of your legs muscles (quadriceps and shins) to flex the feet and get the heels off the floor. Contracting the fronts of your legs means the backs of your legs can truly stretch from coccyx to the toes. When you pull the toes with your heels off the floor and stretch your body forward from the lower spine, you also stretch your spine from coccyx to the neck, creating 360-angle stretching. If you grabbed your feet from outside or the top (though it might seem more comfortable!) you wouldn't get that stretch to the lower back. As is so often the case (sigh) the uncomfortable way is the right way! So grab your big toes. ;)
The best way to learn any posture and experience for yourself the benefits it has to offer is to come to class on the regular (3-5 times a week is best) and make your body smile. Got other questions? Ask one of our certified instructors next time you are in for class- or drop us a line in the comments below!
This posture comes toward the very end of every Bikram yoga class, paired with Stretching Pose/ Paschimottanasana. Together the two postures provide a lovely final stretch for the hamstrings, shoulders and back while improving circulation to the internal abdominal organs.
How to do:
Among the many specific benefits of Head to Knee pose are:
Camel is great for so many things! Among its benefits are:
This is a posture where it's very normal, especially as a beginner, to feel dizzy, nauseous or emotional. The best thing to do is? Breathe. Immediately after you exit the posture, lie down in savasana (try to skip the water, handtowel, or whatever else you automatically reach for in that moment.) No worries, those feelings will pass- or you may even learn to like them! Backward bending this way is most likely a new sensation, and opening your chest, hips and throat can feel vulnerable.
Here's a video Peter and I shot earlier this summer with our special guest teacher Audrey Holst from Bikram Yoga Natick. I asked Audrey if she had noticed any trends among our students in the way we are practicing, and together we agreed that Camel pose could use some attention to make sure you all are getting the goody mentioned above, without causing strain or pain. Enjoy, and please let us know if these tips are helpful for you!
Half Tortoise pose provides maximum relaxation effect by getting your head below your heart, sending freshly oxygenated high-speed blood rushing into and around your brain. It's said that 30 seconds in this posture is as relaxing as 8 full hours of sleep!
Among the numerous benefits of Half Tortoise pose:
How to do:
Sit down kneel-down position with your hips on your heels. Bring your arms over your head sideways, hands-palms together and cross your thumbs. Try to keep your hips on the heels throughout the posture. Exhale breathing and go down, arms and head together. Touch your forehead on the floor, the edge of your pinkie fingers on the floor, elbows locked. Stretch your arms forward so your shoulder blades come off the spine, still trying to keep your hips on your heels. Stay for about 30 seconds and stretch, breathing calmly in and out by the nose. Inhale breathing and slowly come up with your arms and head together. Relax on your back in savasana for 20 seconds.
Bikram Yoga St. Johns' studio owner, yoga-doer and life-lover, Kay D.