Why Care About Your Hamstrings?

Hamstrings are often the unsung heroes of our daily movements. Located at the back of the thigh, these three muscles play a vital role in bending the knee and extending the hip, essential actions for walking, running, and jumping. Despite their importance, hamstrings are frequently tight and neglected, leading to a host of issues such as lower back pain, knee problems, and restricted mobility.

Taking care of your hamstrings is not just about avoiding discomfort. Flexible and strong hamstrings enhance overall athletic performance, improve posture, and contribute to better movement patterns. In short, happy hamstrings lead to a better quality of life for us all!

Yoga: The Ultimate Hamstring Healer

Yoga is a holistic practice that can significantly improve hamstring flexibility and strength. Here are some fascinating facts about how yoga benefits the hamstrings:

1. Enhancing Flexibility: Yoga poses like Standing Forward Bend (Uttanasana) and Seated Forward Bend (Paschimottanasana) deeply stretch the hamstrings, increasing their length and flexibility over time.
2. Preventing Injuries: Regular yoga practice helps in preventing common injuries related to tight hamstrings. By alleviating tightness, yoga reduces the risk of lower back pain, knee pain, and hip problems.
3. Boosting Athletic Performance: Flexible and strong hamstrings are crucial for athletes. Yoga enhances flexibility, balance, and overall strength, benefiting runners, cyclists, and sports enthusiasts.
4. Mind-Body Connection: Yoga emphasizes mindfulness and body awareness, helping you understand your hamstrings’ limitations and progress. This awareness promotes safer and more effective stretching practices.
5. Holistic Benefits: Beyond physical improvements, yoga provides mental and emotional benefits. Stretching the hamstrings can reduce stress, improve mood, and enhance overall well-being.
6. Variation in Flexibility: Flexibility varies greatly among individuals due to factors like genetics, age, and lifestyle. Yoga offers modifications and variations for different flexibility levels, making it accessible to everyone.
7. Improving Posture: Tight hamstrings can affect posture and spinal alignment. Yoga helps lengthen the hamstrings, promoting better posture and reducing the likelihood of a rounded lower back.
8. Progressive Stretching: Yoga teaches progressive stretching, gradually increasing the intensity of stretches. This approach prevents overstretching and injuries while effectively improving flexibility.
9. Balance Between Strength and Flexibility: Yoga focuses on achieving a balance between strength and flexibility in the hamstrings, supporting better movement patterns and overall physical health.
10. Incorporating Breath: Breath is a powerful tool in yoga. Breathing techniques help deepen stretches and enhance relaxation, allowing for a more effective and enjoyable practice.

Key Yoga Poses for Hamstring Health

Here are some yoga postures that specifically target the hamstrings:

• Standing Forward Bend (Uttanasana): Deeply stretches the hamstrings as you fold forward over your legs.
• Pyramid Pose (Parsvottanasana): Stretches one hamstring at a time by folding over one straight leg.
• Downward-Facing Dog (Adho Mukha Svanasana): A foundational pose that stretches the hamstrings as you press your heels toward the ground.
• Seated Forward Bend (Paschimottanasana): Involves folding forward over your extended legs, stretching the hamstrings.
• Head-to-Knee Forward Bend (Janu Sirsasana): Stretches the hamstrings by folding forward over one extended leg.
• Wide-Legged Forward Bend (Prasarita Padottanasana): Stretches the hamstrings as you fold forward between your legs in a wide stance.
• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Lying on your back, extend one leg upward, holding your big toe or using a strap to stretch the hamstring.

Join Us on the Mat

At Bakersfield Yoga, we believe in the transformative power of yoga for both body and mind. Our classes are designed to help you unlock the full potential of your hamstrings, improving flexibility, strength, and overall well-being. Whether you’re a seasoned yogi or a beginner, our experienced instructors will guide you through safe and effective practices tailored to your needs. Join us on the mat and experience the benefits for yourself!

Honoring the moon in a yoga practice can be a deeply spiritual and rejuvenating experience. The moon represents the feminine energy, intuition, and the cycles of nature. Here are some traditional ways to honor the moon in your yoga practice:

Chandra Namaskar

Chandra Namaskar, or Moon Salutation, is a relatively recent addition to traditional yoga practices. Unlike Surya Namaskar (Sun Salutation), which has ancient roots and is extensively documented in traditional yoga texts, Chandra Namaskar does not have a well-documented historical background. It is believed to have been developed in the late 20th century as a complementary practice to the Sun Salutation, reflecting the balance between solar and lunar energies in the body. Where Surya Namaskars are energizing and heating, Chandra Namaskars are intended to be more soothing and introspective. The Chandra Namaskar sequence honors moon energy, calming, and reflective aspects of lunar energy.

Our sequence of Chandra Namaskar

The sequence of Chandra Namaskar can vary, so we chose this version of the sequence to practice: 

1. Pranamasana (Prayer Pose): Begin by standing in Tadasana (Mountain Pose) with feet together, hands in a prayer position at the heart center.
2. Urdhva Hastasana (Upward Salute): Inhale and lift the arms overhead, Exhale arching to the right, inhale back to center exhale to the left, inhale to center.
3. Utkata Konasana (Goddess) 
4. Anjaneyasana (crescent or low lunge) “toward the back”
5. Ardha Chandrasana (Half Moon)
6. Uttanasana (forward fold)
7. Urdhva Hastasana (Upward Salute): Inhale and lift the arms overhead, Exhale arching to the right, inhale back to center exhale to the left, inhale to center.
8. Utkata Konasana (Goddess) “back to same side”
9. Anjaneyasana (crescent or low lunge) “toward the front”
10. Ardha Chandrasana (Half Moon)
11. Uttanasana (forward fold)
12. Urdhva Hastasana (Upward Salute)
13. Pranamasana (Prayer Pose)

Yin Yoga

– Yin yoga involves holding poses for longer periods, which complements the calming energy of the moon. A focus on hip openers and forward bends promote grounding and introspection.

Lunar Phases and Intentions

Align your practice with the phases of the moon:

• New Moon: Set intentions, meditate, and focus on new beginnings.
• Waxing Moon: Build energy and focus on growth and manifestation.
• Full Moon: Celebrate achievements, practice gratitude, and engage in heart-opening poses.
• Waning Moon: Let go of what no longer serves you, practice restorative yoga, and cleanse your space.

5. Moon Gazing (Chandra Darshan)

Spend time outdoors during the evening, observing the moon. Incorporate gentle stretches or a meditation session while gazing at the moon, absorbing its tranquil energy.

6. Use of Mantras

Chanting moon-related mantras can enhance the spiritual aspect of your practice. The mantra “Om Chandraya Namaha” is a traditional Vedic mantra to honor the moon.

7. Creating a Moon Altar

Set up a small altar with symbols that represent the moon, such as moonstones, silver objects, white candles, and images of the moon. Practice yoga near your altar to deepen your connection to lunar energy.

8. Moon Bathing

On a full moon night, practice your yoga sequence outdoors under the moonlight. The exposure to moonlight can be soothing and balancing for your body and mind.

9. Journaling and Reflection

After your practice, spend some time journaling your thoughts, emotions, and any insights that arose during your session. Reflect on how the moon’s energy influences your inner world.

Incorporating these practices into your yoga routine can help you honor the moon’s gentle yet powerful energy, fostering a deeper connection with the natural rhythms of the universe.

Aren’t backbends pretty funny? We are so used to moving forward in our daily lives that I guess it just looks pretty out of place to move so far backwards. But in that case i guess a lot of the postures that we practice can be seen as pretty funny. Backbends have a special place in the funny book. They can be so physically challenging but when you get into that sweet spot between strength and ease and you breathe into it the spiritual practice jumps right in. Backbends, also known as heart openers, are a fundamental component of a well-rounded yoga practice. Here’s why we will continue to improve our backbends:

Physical Benefits

1. Spinal Flexibility and Strength:

• Backbends increase the flexibility and strength of the spine by promoting the extension of the vertebrae. This helps to counteract the effects of prolonged sitting and poor posture, which often lead to spinal stiffness and discomfort.

2. Improved Posture:

• By opening the front of the body and strengthening the muscles along the spine, backbends help improve posture. They encourage the shoulders to move back and the chest to open, which can alleviate rounded shoulders and a hunched back.

3. Enhanced Lung Capacity:

• These poses expand the chest and ribcage, promoting deeper and fuller breathing. This increased lung capacity can enhance overall respiratory function and oxygenate the body more efficiently.

3. Stimulated Nervous System:

• Backbends activate the sympathetic nervous system, which can increase alertness and energy. They also stimulate the adrenal glands, providing a natural boost of energy.

4. Increased Core Strength:

• Maintaining proper alignment in backbends requires engaging the core muscles, including the abdominal muscles, obliques, and lower back muscles. This engagement helps to build a strong and stable core.

Mental and Emotional Benefits

1. Emotional Release:

• Backbends are known for their heart-opening qualities, which can lead to the release of stored emotions. They can help in processing and letting go of negative emotions, leading to a sense of emotional freedom and balance.

2. Stress Relief:

• The practice of backbends can counteract the physical effects of stress, such as tight shoulders and a closed-off chest. By opening up these areas, you can experience a reduction in overall stress and tension.

3. Boosted Mood:

• The combination of physical opening and increased blood flow can lead to the release of endorphins, the body’s natural mood enhancers. This can result in a feeling of happiness and well-being after practicing backbends.

4. Enhanced Mental Clarity:

• By stimulating the nervous system and increasing blood flow to the brain, backbends can improve mental clarity, focus, and concentration.

Energetic Benefits

1. Balancing Chakras:

• In yoga philosophy, backbends are associated with the Anahata (Heart) Chakra. Practicing these poses can help to balance this chakra, promoting love, compassion, and connection to others.

2. Energy Boost:

• As backbends invigorate the body and stimulate the nervous system, they can provide a significant energy boost. This can be particularly beneficial during times of fatigue or low energy.

Examples of Backbends

1. Bhujangasana (Cobra Pose)
2. Ustrasana (Camel Pose)
3. Dhanurasana (Bow Pose)
4. Setu Bandhasana (Bridge Pose)
5. Urdhva Dhanurasana (Wheel Pose)

Tips for Practicing Backbends Safely

1. Engage Core Muscles:

• Keep your core engaged to protect your lower back and maintain stability.

2. Listen to Your Body:

• Remember to always pay attention to your body’s signals. Never force a pose, and come out of a backbend if you feel any sharp pain.

Incorporating backbends into your yoga practice can bring a multitude of physical, mental, and emotional benefits. They help create a sense of openness and vitality, enhancing your overall well-being. Remember to practice mindfully and with respect for your body’s limits to fully reap the rewards of these funny yet powerful postures.

See you on your mat.

The transition from posture to posture is facilitated by either an inhalation or an exhalation, allowing the practitioner to link their breath to the posture. The repetitive nature of Surya Namaskar fosters a meditative practice, in which little thought needs to be given to the movement once it has been learned. This 12-asana series represents the circle of life. Each of the 12 asanas co-relates to the 12 astrological sun signs in which the sun passes through in one year. 

Why 108?

108 is a sacred & significant number that shows up in many areas of the Yoga culture.

• Mala bead necklaces have 108 beads, which are used to count during meditation

• In Ayurveda, there are 108 sacred points on the body

• There are 54 letters in the Sanskrit alphabet. Each has masculine and feminine, shiva and shakti. 54 times 2 is 108.

• In astronomy, the distance between the Sun and Earth is roughly 108 times the Sun’s diameter

During 108 Sun Salutations, you will at some point think, “Why did I sign up for this?” If you keep going, you will find a state of ease, and even a sense of flow. You will surrender to the process, acknowledge what arises emotionally, and then let it go. When you finish, you will feel lighter and find meaning in this ancient ritual.

-yogiapproved.com

Practicing 108 Namaskars is a great way to find the balance of the body. You will push yourself further at the same time listen to where you are and what your body needs. As you become exhausted to complete more, take a Childs pose to reconnect and come back into the practice even stronger. The goal of 108 Namaskara is not to complete each sequence but to find your pace, breath and flow and to listen to where your body & mind are with each round.  Stopping or modifying your practice is not a sign of weakness, but rather a sign of strength because you are in tune with your body.

Staying Calm to Combat Triggers

Triggers are substances that can impact lives if not properly dealt with and it is important to face them head on as hiding from triggers is an unsustainable method. Taking triggers head on involves a calm, focused and determined state of mind. Easier said than done for sure but finding areas to focus on can lighten the task. Focusing on your breath is a highly effective form of staying calm during a trigger reaction. Counting up to your full inhale then counting down your exhale brings you to the present moment while calming the mind. Once a calm state is entered your next step can be taken with a logical frame of mind. Try recognizing that you are having an emotional response for your next step, identify the source of the trigger and separate your relationship. 

A Calm State and Your Nervous System 

The sympathetic nervous system is your fight or flight response, whereas your parasympathetic nervous system is often considered the rest and digest response. A calm state of mind allows the body to send an influx of feel-good hormones to your nervous system bringing you into a parasympathetic state. This position allows for healing, proper digestion, lower heart rate and basically keeps your body working as it should. Some ways you may be able to physically see/feel your body in a parasympathetic state is by an increase in salivation, Lacrimation (tears), urination, digestion & defecation. This state of being is found in our Yoga practice through every session we take. Meditation and Restorative Yoga are the greatest systems of achieving this state, but you will also find it at the end of each class when you lay in savasana, by taking a resting pose in the middle of the class, and anytime you regain connection with your breath you find a state of calm and allow your nervous system to rest. 

When it comes to your sympathetic nervous system, it’s not all fear and destruction based. This state of being allows for more oxygen to enter the body, sends extra blood to the muscles and introduces an infusion of glucose to the bloodstream. Exercise is a way to activate this system without being in danger. 

Through the practice of Asana we find ourselves in positions that are challenging enough to trigger the sympathetic nervous system then turn right around and reactivate the parasympathetic nervous system. Because both systems are detrimental to our survival keeping both active and balanced is essential to our health. So while the flight or fight response does serve its purpose it is important that we can actively turn that function off when it’s not needed and our Yoga practice gives us all the tools to do so. 

Reintroduce a Calm State to Bring You Back Into the Moment

In the life that we live stimuli are everywhere. We often have a list of tasks that “need” to be completed or a phone nearby with distractions beaming out of it. These distractions often show up demanding our attention when our attention is likely better elsewhere. Holding a baby, reading a book, lunch with a loved one are examples of times that your attention should not be pulled in different directions. Learning to come to a state of calm can bring you back to the moment you are in and redistribute your attention back to the opportunity at hand. 

Recap: How does yoga help with staying calm

• breathing through difficult postures

• a quiet space to just be

• purposeful movements 

• be in the moment

• breathing techniques to take with you and use when needed 

What is Meditation?

A means of focusing your attention to allow relaxation and mindfulness. Meditation will give back exactly what you put into it. This technique has been around for centuries and spans many cultures around our world.

How long can you focus on a task without getting distracted?

To have a longer attention span is a skill that needs to be exercised. Practicing Meditation can retrain the mind to focus for longer and become a more effective listener, speaker and partner.

Stress reduction is one of the most common reasons to why people try meditation and it has been concluded that meditation lives up to its reputation.

Normally, mental and physical stress cause increased levels of the stress hormone “Cortisol” This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.

As Yoga Journal explains “Modern neuroimaging technology like fMRI machines provide more detailed brain scans than ever before. Researchers can now see the long-term effects of practicing meditation on neuroplasticity, the ability of the brain to form new connections, especially in response to learning or experiencing something new. Just as exercise develops your muscles, practicing presence through meditation strengthens neural connections. Meditation, asana, and pranayama stimulate your brain, which helps prevent atrophy and functional decline. Positive effects have been seen in long-time meditators who practice for as little as 10 minutes a day. “

Interested in getting a meditation practice started? We have beginners meditation workshops coming up! Check out our Events page for the next one.

If you’re looking to add more to your Yoga practice, maybe give aromatherapy a chance. Sort of like a “Yogaroma”. Bring the sense of smell into play, mix that with your sense of breath in yoga, and you could have your self some inner peace. The senses are a big part in our Yoga practice but they’re not used as you would originally think. In Yoga instead of searching outward for information, we strive to find what is going on inward. Even when performing active, vigorous poses; we find what works with our body and try and connect within. Our senses help us navigate our environment, our Yoga helps us navigate our bodies; and aromatherapy can help bring them closer together. Diffusing or just smelling essential oils can bring your practice into a whole new vibe. Essential oils have a way of bringing natural senses along with natural feelings into our environment.

Certain essential oils can give you a much needed break from the stress of the day and help improve focus. Unlike candles and air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals.

Because of the possibilities essential oils bring it is very important to know how and why you use them. Essential oils can be inhaled, either directly out of the bottle or in a diffuser filling a room. They can also be diluted and added to a carrier oils to be used on the skin. You can also get creative with your oils and add them to mixtures or dilute the oil to ingest for health.

I have personally been using essential oils for many years now. I mostly use mine topically meaning I use them in my lotions and hair products. I create personal lotions for myself with all natural ingredients and I like to add the essential oils to small batches of hair product to change the aroma or vibe i’m creating. I also use them in my meditation practice for numerous reasons and in a diffuser for parties, sleeping, and a ton of events in between. I even use them around my home. I totally recommend using wool balls for drying your laundry and adding different essential oils to different batches of clothing. For example I use Eucalyptus for my towels and Lavender for my bed sheets just to name a few.

Essential oils are a great tool to have on hand for numerous reasons! They can be handy in all sorts of different ways and used within your entire life. For more information on how to incorporate them into a healthy lifestyle, find our next webinar with the experts!

– Alicia @ BKSFLD Yoga