Why Focus on the Spine?

The spine is more than just a support system. It houses and protects the spinal cord, your body’s primary communication highway. When the spine is compromised — through poor posture, restricted mobility, or chronic tension — it affects not just movement, but also breath, energy, and overall well-being.

Tension or misalignment in the spine can lead to:

• Limited mobility and flexibility
• Chronic back, neck, and shoulder pain
• Shallow breathing patterns
• Decreased energy levels
• Greater risk of injury

A well-aligned, mobile spine supports efficient movement and healthy breathing patterns, two pillars of both Yoga practice and daily life.

How Yoga Supports Spinal Health

In a traditional Yoga practice, we don’t just stretch — we move with the intention of strengthening and creating balance throughout the body. Specific postures (asanas) focus on:

• Lengthening and decompressing the spine to relieve pressure
• Building core strength to stabilize and support the spine
• Enhancing breath awareness through spinal alignment
• Developing mobility and flexibility to prevent stiffness and injury

Long holds, controlled breathwork, and mindful transitions — key aspects of our approach at Bakersfield Yoga — are powerful tools for improving spinal health over time.

The Pelvic Floor: The Spine’s Foundation

When it comes to supporting the spine, strength and awareness in the pelvic floor are essential — and often overlooked.

The pelvic floor acts like a muscular sling at the base of the spine. When engaged properly, it helps stabilize the pelvis and lumbar spine, creating a strong and supportive foundation for movement. A connected, responsive pelvic floor not only protects the spine during Yoga practice but also throughout everyday activities like lifting, sitting, and even breathing.

Without a strong pelvic floor:

• The spine is left vulnerable to misalignment and instability
• Breathing patterns become restricted
• Core engagement becomes ineffective
• Risk of lower back strain increases

With a properly activated pelvic floor:

• The spine maintains better alignment and support
• Breath becomes deeper and more efficient
• Movement becomes more controlled and resilient
• Postural habits improve naturally

Deepen Your Connection: Guided Pelvic Floor Meditation

To help you build both awareness and strength, I’ve recorded a guided pelvic floor meditation — based on the same technique I taught during our recent workshop. This meditation focuses on tuning into subtle activation, relaxation, and balance in the pelvic floor, offering a powerful tool for spinal health and full-body stability.

 Get Access to the Pelvic Floor Meditation Recording Here

Use this meditation regularly to build the deep, stabilizing strength your spine needs to move and breathe better every day.

4 Yoga Postures to Support and Realign Your Spine

Building spinal health doesn’t have to be complicated. Here are four postures you can begin practicing today — either held for longer durations to build stability or moved through dynamically to restore mobility and balance:

1. Cat-Cow (Marjaryasana-Bitilasana)
Dynamic Movement
This gentle flow between flexion and extension reawakens spinal mobility. Moving with the breath helps lubricate the joints of the spine, increase circulation, and reset natural curves.

• Tip: Move slowly, syncing the breath — inhale to arch (Cow), exhale to round (Cat). Focus on segmenting the spine one vertebra at a time.

2. Sphinx Pose (Salamba Bhujangasana)
Static Hold
A subtle backbend that strengthens the lumbar spine without overloading it. Sphinx pose gently restores the natural curve of the lower back and promotes spinal extension without compression.

• Tip: Engage the lower belly and lightly press the pubic bone into the mat to support the low back while maintaining length through the spine.

3. Low Lunge with Side Bend (Anjaneyasana Variation)
Dynamic or Static
Opening the front of the hips releases tension on the pelvis, improving spinal alignment. Adding a side bend stretches the muscles along the spine, increasing lateral mobility.

• Tip: Keep the hips square and rooted. As you side bend, imagine creating space between each rib, lengthening the side body without collapsing the spine.

4. Supine Twist (Supta Matsyendrasana)
Static Hold
Twists realign the spine by resetting muscular imbalances between the left and right sides. They also decompress the vertebrae and stimulate spinal fluid movement.

• Tip: Focus on lengthening the spine before twisting. Keep both shoulders grounded and use breath to soften deeper into the pose rather than forcing rotation.

Incorporating these postures regularly — paired with pelvic floor awareness — can dramatically improve spinal stability, alignment, and overall resilience.

When you think of strength, flexibility, and control in the body, your mind might go straight to big muscle groups such as the abs or the glutes. But there’s one lesser-known muscle group that quietly supports nearly everything we do, from movement to breath to emotional regulation: the pelvic floor.

Whether you’re male or female, understanding and caring for your pelvic floor can make a significant difference in your posture, strength, energy, and overall well-being. And both science and Yoga have a lot to say about why.

What Is the Pelvic Floor?

Scientifically, the pelvic floor is a group of muscles and connective tissue at the base of the pelvis. These muscles form a hammock-like structure that supports the bladder, intestines, and if applicable, the uterus. The pelvic floor also plays an essential role in:

• Urinary and bowel control
• Sexual function
• Core stability and posture
• Respiration (as it interacts with the diaphragm during breathing)

The Pelvic Floor in Yoga Philosophy

In yogic teachings, the pelvic floor is deeply connected to Muladhara (Root Chakra)—our energetic foundation. This is the seat of safety, stability, and groundedness. When the pelvic floor is weak or imbalanced (either too tight or too loose), we may feel anxious, unsteady, disconnected, or insecure physically and/or emotionally.

Engaging this area through Mula Bandha (the root lock) is a common yogic technique used to draw energy upward, stabilize postures, and build inner strength. It’s not about “clenching” but about subtle activation of the deep musculature.

Why Men AND Women Should Care

Often, pelvic floor health is discussed only in the context of childbirth or aging women, but this is a misconception. Men also experience pelvic floor dysfunction, and many could benefit from increased awareness. For both men and women, the pelvic floor:

• Impacts low back pain, hip tightness, and alignment
• Influences breath capacity by working with the diaphragm
• Supports sexual health and intimacy
• Helps manage stress and trauma responses stored in the body

Strength AND Release: Both Are Essential

One of the biggest misunderstandings is that the pelvic floor always needs to be stronger. In truth, tightness can be just as problematic as weakness.

A hypertonic (overactive) pelvic floor can cause:

• Pain during intercourse
• Constipation
• Pelvic or hip pain
• Inability to fully engage the breath
• Feelings of anxiety or restlessness

Yoga encourages balance not just strength. Practices like deep stretching, breath awareness, and somatic movement can help release tension and bring better function and flow.

Bringing Awareness to the Pelvic Floor in Practice

At our studio, we often integrate pelvic floor cues into breathwork, posture, and mindfulness. Here’s how you can start tuning in:

• During Breathwork: Feel the pelvic floor gently respond to your inhales and exhales. On inhale, allow it to soften; on exhale, feel a gentle lift.
• In Postures: Think of grounding down through the sit bones and drawing awareness to the base of your spine. Be mindful not to “squeeze,” but to engage consciously.
• Through Stillness: Use meditation and visualization to bring attention to this part of your body. Acknowledge it as part of your energetic and emotional foundation.

Why It Matters

Pelvic floor health is not just about avoiding discomfort or injury. It is about living from a place of awareness and integration. When we understand how this area affects our breath, our posture, our emotions, and our energy, we begin to move through the world differently. We can become more connected, more grounded, and more in control.

In the vast and rich tradition of Yoga, the bandhas stand as some of the most powerful and transformative tools for practitioners. Known as “energy locks” in Sanskrit, the bandhas are specific muscular contractions that help control the flow of prana (life energy) throughout the body. For the month of April we’re focusing on the transformative power of the bandhas, especially Maha Bandha, which includes Jalandhara Bandha, Uddiyana Bandha, Mula Bandha, as well as Hasta Bandha and Pada Bandha. 

In this post, we will explore what the bandhas are, how they function, their origins, the science behind them, and how you can start incorporating them into your practice for enhanced energy, stability, and awareness.

 What Are the Bandhas?

The word “bandha” translates to “lock” or “seal” in Sanskrit. Bandhas refer to specific muscular contractions that work to direct prana within the body. By consciously activating these locks, we create energy seals that promote stability, deepen breath control, and improve posture, ultimately leading to a more energized and mindful practice.

There are five main bandhas in total, Maha Bandha—which is a combination of the three main bandhas (Jalandhara Bandha, Uddiyana Bandha, and Mula Bandha)—as well as Hasta Bandha (hand lock) and Pada Bandha (foot lock).

 Maha Bandha – The Ultimate Lock

Maha Bandha combines three core energy locks that synergistically work together to create a powerful internal seal, redirecting prana within the body. 

– Jalandhara Bandha (Throat Lock) is activated by gently tucking the chin toward the chest, which lengthens the spine and enhances energy flow from the chest upward to the throat. This lock helps regulate the flow of energy, aiding in better breath control and creating space for the heart and throat chakras to open.

– Uddiyana Bandha (Abdominal Lock) involves drawing the abdominal muscles inward and upward toward the spine. This creates a powerful core engagement, strengthens the digestive system, and stabilizes the body. It also helps in balancing energy within the body during standing postures and deep stretches.

– Mula Bandha (Root Lock) is performed by gently lifting the pelvic floor muscles upwards and inward. It helps stabilize the base of the spine, providing a strong foundation for the rest of the body. This lock grounds the practitioner, promoting a deeper sense of connection to the earth and enhancing balance in all poses.

When used together, these three locks form Maha Bandha, which effectively redirects prana to areas of the body that need attention, creating an internal seal that amplifies energy flow and provides deep stability.

 Hasta Bandha – The Hand Lock

The Hasta Bandha refers to engaging the hands actively during asana practice. By spreading the fingers wide, pressing into the palms, and activating the muscles of the hands and forearms, we create an energetic connection from the hands to the earth. This grounding effect provides a foundation for weight-bearing poses such as Downward Dog and Plank, ensuring that energy moves evenly through the body, maintaining balance and stability. When we engage Hasta Bandha, we enhance our control, strength, and focus during hand-based postures.

 Pada Bandha – The Foot Lock

Just as Hasta Bandha stabilizes the upper body, Pada Bandha works with the feet to create a strong and balanced foundation. This lock involves lifting the arches of the feet, spreading the toes, and pressing the balls of the feet into the ground. This grounding creates a direct connection with the earth, allowing energy to flow upward through the legs and into the body. When the feet are engaged in this way, they provide stability and support in standing poses, helping to cultivate balance and proper alignment.

 The Origins and History of the Bandhas

The bandhas are deeply embedded in the history of Hatha Yoga, dating back to ancient yogic texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. These texts describe the bandhas as tools for controlling the flow of prana and awakening higher levels of consciousness. Originally, bandhas were practiced by advanced yogis, combining breath control, meditation, and asana to purify the body and mind in preparation for spiritual awakening.

In modern Yoga, the bandhas have transcended their spiritual roots and are now used to enhance physical strength, stability, and alignment in postures. They offer practitioners a way to tap into their internal energy, fostering balance, focus, and mental clarity.

 The Science Behind the Bandhas

From a scientific standpoint, the bandhas work much like isometric contractions, helping to increase intra-abdominal pressure, stabilize the core, and enhance spinal alignment. The engagement of these muscle groups creates tension that improves posture, supports energy flow, and facilitates more efficient movement in both physical practice and daily life.

Incorporating the bandhas into your practice also enhances breath control. By activating the locks and controlling the flow of prana, practitioners can increase their ability to hold poses, stabilize their body, and maintain a focused state of mind. The bandhas, then, become tools that not only improve physical performance but also increase mental clarity, supporting a deeper connection to the breath and the present moment.

 How to Expect the Bandhas in Your Practice

In practice, you’ll begin to explore how to use Maha Bandha to support your posture and deepen your breathwork. As we move through asanas, you will also experience how Hasta Bandha and Pada Bandha help stabilize and strengthen your body, creating a balanced connection from the hands to the feet.

We encourage you to practice engaging the bandhas mindfully, noticing how they affect your stability, alignment, and energy levels. As you deepen your understanding of the bandhas, you may begin to notice that they not only improve your physical strength but also help you cultivate a deeper sense of presence in your practice.

 Ready to Dive Deeper?

By exploring and practicing the bandhas, you can tap into a powerful source of internal energy and stability. Whether you are a beginner or advanced practitioner, integrating the bandhas will enhance your connection to your body, breath, and mind.

For a deeper dive into the origins, benefits, and practical applications of the bandhas, join us in class this month. You can also read more about how to integrate the bandhas into your practice by checking out our full blog post.

If you have any additional questions or need clarification on any points, don’t hesitate to ask during your next class, or reach out via email. We’re excited to guide you through this powerful exploration of energy and stability!

At Bakersfield Yoga, we believe that yoga is much more than just the physical postures we practice on the mat. It’s a holistic journey that engages the mind, body, and spirit, and that journey extends far beyond the studio. One of the most powerful teachings in the yogic philosophy is found in the Yamas, the ethical guidelines for living a balanced and harmonious life. Among these, Asteya, or non-stealing, stands out as a key principle that influences not only our practice on the mat but also how we show up in the world around us.

In this post, we’ll dive into the practice of Asteya, its significance within the broader framework of the Yamas, and how you can integrate this powerful principle into your daily life, both on and off the mat.

Understanding Asteya (Non-Stealing)

Asteya is the third of the five Yamas, which are the ethical guidelines laid out by Patanjali in the Yoga Sutras. These Yamas—Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (moderation), and Aparigraha (non-possessiveness)—offer a roadmap for how we can live a life of mindfulness, peace, and connection.

Asteya translates to “non-stealing” and can be understood in several ways. On the surface, it may seem to only apply to material theft—taking something that doesn’t belong to you. However, Asteya goes much deeper than this, touching on the concept of respecting the present moment, the energy and time of others, and even our own mental space.

Asteya teaches us that we should not take what is not freely given, but it also encourages us to be aware of what we “take” from the world around us in subtle ways. In yoga, this can relate to how we move through our practice: rushing through postures, skipping moments of stillness, or blending movements in a way that steals the full potential of each pose.

Asteya On the Mat: Slowing Down the Practice

At Bakersfield Yoga, we often emphasize the importance of mindfulness and connection in every posture. One of the most common places where Asteya can be observed is in the “vinyasa” flow sequence, which consists of the following postures: Phalakasana (Plank), Chaturanga Dandasana (Four-Limbed Staff Pose), Urdhva Mukha Svanasana (Upward-Facing Dog), and Adho Mukha Svanasana (Downward-Facing Dog).

For many practitioners, there’s a tendency to rush through these transitions, often merging the Upward Dog into Chaturanga, skipping the moment of connection between the two poses. This rush through the practice can be seen as a form of stealing—stealing from the present moment, stealing from the benefits that each posture offers, and stealing from the depth of awareness that comes with giving each pose its full attention.

Asteya on the mat teaches us to slow down, to be fully present in each posture, and to avoid blending poses just to move more quickly through the sequence. When we truly inhabit each posture, we unlock the potential for greater strength, mobility, and mindfulness. Each pose, no matter how brief, has its own purpose and deserves a moment of full engagement. By practicing Asteya, we honor that moment, and in turn, our practice becomes deeper and more meaningful.

Asteya Off the Mat: Bringing Non-Stealing Into Daily Life

Asteya isn’t just something we practice during asana (the physical practice of yoga); it extends into every part of our lives. Off the mat, Asteya encourages us to respect the boundaries, time, and energy of others and to recognize the ways in which we might “steal” from those around us. Here are a few practical ways to apply Asteya in your daily life:

1. Stealing Time: In today’s fast-paced world, time is one of our most valuable resources. Asteya reminds us to be mindful of how we spend our time and how we take up the time of others. Are we fully present in conversations, or are we distracted by our phones? Are we honoring the time of our loved ones and colleagues by being punctual and engaged? Practicing Asteya means being aware of how we allocate and respect time.
2. Stealing Energy: Asteya also teaches us to be aware of how we give and receive energy. Are we taking more than we are giving, whether in relationships, work, or our community? Are we draining others with our negativity or unbalanced needs, or are we contributing positively to the energy around us? Being mindful of how we exchange energy ensures that we don’t take more than is given freely.
3. Stealing Space: Both physically and mentally, we can sometimes “steal” space by crowding others or by not respecting their personal boundaries. Whether in a crowded public space or in a conversation, it’s important to recognize when we might be imposing on someone else’s physical or emotional space. Asteya asks us to respect these boundaries, giving others the room they need to exist fully.
4. Stealing from Ourselves: Often, we can be our own biggest thief. We steal from ourselves when we don’t make time for self-care, when we don’t honor our own needs, or when we get caught up in self-criticism. Asteya invites us to respect ourselves as much as we respect others. This means taking the time to nurture our well-being, setting boundaries, and giving ourselves the space to grow without judgment.

Practical Ways to Implement Asteya Into Your Life

To truly grasp Asteya and integrate it into your life, consider these practices:

• Mindful Presence: In everything you do, aim to be fully present. Whether you’re engaging in a conversation, practicing yoga, or spending time with family, give your full attention to the moment. This simple act of mindfulness ensures that you’re not stealing attention away from what’s happening right in front of you.
• Pause Before Acting: In moments of action, take a brief pause. Before rushing through your tasks or interactions, stop and ask yourself if you’re respecting the moment and the people around you. This pause allows you to check in with your intentions and make sure you’re acting from a place of mindfulness and respect.
• Give Freely: Practice generosity by giving your time, attention, and energy freely to others. When you give, do so without expectation, knowing that you’re contributing to the collective energy of the world.
• Self-Reflection: Regularly take time to reflect on how you may be “stealing” from yourself or others. Consider areas of your life where you can improve your awareness and practice Asteya more fully.

Final Thoughts

At Bakersfield Yoga, we believe that the practice of Asteya is a gateway to a deeper, more meaningful life—both on and off the mat. By slowing down in our practice, respecting the present moment, and recognizing how we interact with the world around us, we cultivate a sense of peace, harmony, and connection. As we continue to explore Asteya in our classes this month, we invite you to join us in honoring each moment and each posture, bringing the practice of non-stealing into every aspect of your life.

Namaste,
Bakersfield Yoga

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 

Ujjāyī : ooh-JAI-yee

The breath training of the class. Ujjayi is the type of breathing technique we use as we move through our postures, this alone can simultaneously relax and energize you. It includes an inhale through the nostrils and an exhale through the nostrils. That may sound simple but without practice it can be rather difficult to find and perform while in a physical bind (one hand hooked under the leg to the other over the back).

Physical Benefits:

One way Ujjayi breath creates physical changes in the body is by regulating the heating of the body. The friction coming from the air passing through the throat and lungs generate internal body heat.

Ujjayi can calm the nervous system. Because Ujjayi breath stimulates the Vagus nerve, it gives a calming sensation to the nervous system.

According to the National Center on Health, a Yoga practice including Ujjayi breath may improve your concentration, sleep, and help manage stress.

Spiritual Benefits: Ujjayi breath, being the breath that carries life force, inspires deep inward exploration. Because of the controlled rhythm practitioners are able to maintain focus but like all elements of yoga, it requires practice, patience, and an open mind and heart.

Practice the technique:

In ujjayi breathing, both inhalation and exhalation are done through the nose. 

As you inhale and exhale:

• Keep your mouth closed.
• Constrict your throat to create an ocean sound coming in and out.
• Use your diaphragm to house the oxygen.
• Keep your inhalations and exhalations equal in duration.
• Keep the tongue neutral, if difficult keep the tip of tongue to the bottom of the teeth.  

When you own your breath, nobody can steal your peace.