Autumn Lotus Yoga

The interest in the Forrest yoga  rolled up mats continues, which I think is awesome. 

Got a request for photos, but I’ve been having issues saving photos into my posts — my very patient webmaster is workin’ on it for me.   Till then, I’ve subverted the system by putting a series of photos on Flickr showing a mat getting rolled up, plus several of a mat side by side to a block so as to give a good idea as to proportions.

And, just because she insisted, one of our cats is making her appearance as well doing Lounging Kitty pose, and showing she knows that the Lulu yoga bag always go with mom…

http://www.flickr.com/photos/36046708@N07/sets/72157622055871530/

Woke up feeling much better in the back, but also with a strong sense that I wanted to control exactly what my practice is today to continue healing.  So, this little yogi stayed home & did a short am practice focused on abs & back, and will hit the mat again this evening to do some more abs, back releases & a few standing poses.  Things are definitely looking up; hope to go into the new week strong!!

Zmama, Terra & I got into a big discussion in the comments yesterday on how to use a Forrest style rolled up mat.  Really, it’s a fantastic prop to make poses either more challenging or more accessible, depending on how you use it.  (Like any good prop.) 

Sometimes a block is substituted but well, a block is all sharp edges and roll is much more comfy & squishy.  It can be used e.g. for abs with a roll between the thighs or bridge with a roll between the thighs, lying over it  and a bunch of other poses.

Quick recap: here’s how you roll the mat.  Take an old worn out mat, preferably a thin & kinda crappy one.   Fold it in thirds, lengthwise.  Then roll it up from the short end like a jelly roll or a tortilla.  You want something that’s about as long as a block on its “wide” setting and decently thick & solid.  Secure it with tape or rubber bands.  VERY useful tool!

For abs & bridge & cobra push ups, the roll goes horizontally right at the crotch – you know, so the short end is facing you at the top of the thighs, by pubic bone.  I teach this as “getting real up close & personal with the mat.”  This helps access inner leg & deep into the pelvic floor. 

And for a great back release:  Try lying over it so the roll is perpendicular to the body, belly down.   The roll is right under the stomach between hipbones & ribs.  Feels a bit intense in the guts sometimes… any literal or metaphorical sh*t you got stuck in there may become glaringly apparent (and you may feel a pulse there — the vena cava and an aorta run through the belly), but sooo good on the low back, especially if you tuck the tailbone around the roll.

I’m secretly doing it right now.

Practice today was a half hour warm up of abs, dolphins, headstands at home, then a 2 hour Core Vinyasa (Forrest Plus Whatever Lynne Finds Useful class at Back Bay Yoga, and then a restorative class also at Back Bay.  The restorative was a good restorative, but also had me hitting my usual grumpy roadblocks of “it’s cold; I’m bored” etc.  Yeah, I’m not good at lying still some days.  

Now hubby & I are going to finally see Julie & Julia & I’ve got a Forrest class lined up tomorrow at Back Bay with Peter Crowley — good times ahead!!!

Saved this for today’s post but: Forrest abs are also featured in the current (Aug 2009) Yoga Journal.  Yeah, baby!!! : )

Ab/core work in Forrest is part of every class because connecting with your abs changes everything in your practice.  There’s an assortment of different moves done early on, hitting all sorts of angles on the abs & it gets ya warmed up fast. 

None of the Forrest yoga ab work is mindless crunches.  More like a precise, exquisite process of waking up the guts at a deep level.  Translation: YOWZIE!!!   

Followed by: Wow, that really is the best thing I’ve done for myself in a long time. 

Just a few of the possibilities include: Elbow to knee (a “bicycle” on hyperintelligent steroids; Twisted root (eagle/garudasana crunches, kinda); some really insane stuff with a rolled up mat. 

All kinds of goodies!! 

And that’s before even going into Upward Flying Lock/Uddiyana Bandha & its pumping cousin Agni Sara.  Then there’s Nauli… not washboard abs but rather, churning washing machine abs.  This needs to be seen/experienced rather than described to be believed. : ) 

If you don’t have a YJ subscription, (again, article not online yet, it’s too new), here’s two older articles that cover core work: 

http://www.forrestyoga.com/FY-media/YJ_Redefining_Great_Abs.pdf

http://www.forrestyoga.com/FY-media/HealLife0606.pdf

Of course, there’s no substitute for a real teacher barking at you, so maybe find a Forrest class/MP3/DVD/CD & even just do the ab section, especially on busy days… 5–15 minutes will do ya, trust me. : )

Today’s a backbending day for me; depending on when I can get started either the Heal Your Back marathon MP3 or Struggle Free shorter MP3… we will see… : )