Jon Kabat-Zinn has famously said “You can’t stop the waves but you can learn how to surf”. Over the course of my ever increasing number of trips around the sun, I’ve learned that whenever I try to disregard, disrespect or delay the transition, transformation or wave of change that is happening, I get swamped. Skillful navigation means keeping a watchful eye on the horizon then doing what I can with the resources I’ve got to ride the waves well.

My yoga and meditation practices are the windows to my internal horizon. As my practice deepens and evolves, the time I spend in the space of my own heart and mind allows me to feel more subtle nuances of the cycles and waves. The trick is knowing where to catch a wave, how long to ride it and when to get off. I’m still not perfect at it but I am getting more skillful all the time.

From the deepest core of my being I know that it is time for me to get off the wave of studio management which I’ve been on since 2006. As of late January 2015 I will relinquish Urban Yoga.

I am so grateful for the support the Urban Yoga community (and the Yoga Unlimited and Yoga Central communities before that) have given me over the years and I am sad that there is such certainty in my heart that I can no longer carry on as I have. I am well and truly in the midst of dissolution where Urban Yoga is concerned, as my turn on the cycle of motherhood moves from the creation phase into sustenance.

Luckily new cycles are born out of the old ones so that dissolution of one form does not necessarily mean the complete end of the fruits from the old cycle. It is with great pride and pleasure that I announce that Sarah Morris will embark the next cycle of Urban Yoga leadership. Sarah has been a student of yoga since 2001 and has been coming to my classes since 2010. She has been teaching at Urban Yoga since completing her teacher training in 2012. Sarah’s background as a production manager at Weta Workshop means that you can expect skillful leadership, tremendous organisation and wonderful creativity from Urban Yoga in the new year.

Of course, I’ll still be teaching in one form or another. I’m still in the planning stages of exactly how that might look. Please keep in touch via email on [email protected] and stay tuned for the re-vamp of my personal website www.kellyfisheryoga.com. If you’re a Facebook sort of person, you could “like” me to stay up to date on the latest up-to-the-minute happenings via facebook.com/kellyfisheryoga.

I am looking forward to this new cycle in my life of motherhood and teaching while Urban Yoga flows into a new wave infused with the energy and vision of a wonderful new leader.

~Kelly

Kelly&James

What a whirlwind new motherhood has been! There is nothing anyone could have said to prepare me for the immensity of it. I think there are some human experiences that simply transcend words and parenting is one of them. I will spare you my stumbling attempts at description and instead share how the practice of motherhood has influenced my own yoga sadhana. As I prepare to head back into offering regular group classes on Tuesday and Thursday evenings in September, I would like to let you know how the past six months will be brought to bear on what and how I teach.

Just to preface, many of you know pregnancy really had very little impact on my practice, apart from not being able to lie down on my belly, not doing closed twists and taking everything a little more gently. I felt strong, fit and healthy right to the end, doing a handstand just hours before my waters broke.

Preggie Handstand

Motherhood, on the other hand, has radically transformed my practice, forcing me right back to the very, very basic and ultimately, most powerful of practices. Because my boy was in the breech position, posterior facing and “huge” (according to the medical calculations, but actually in the end, not so big really), I ended up having a caesarean section. This is major abdominal surgery that is rather a lot to recover from as it turns out. Particularly while in the clutches of chronic sleep deprivation, the utter overwhelm of emotion and under the apprenticeship of a rather demanding new little boss.

When I got back into my regular practice after standing down for a couple of weeks – though foolishly, arrogantly, not as many as I was told to stand down – everything felt good, if a little unfamiliar. As the weeks went by it became clear that my awareness had been dulled by a number of things as mentioned above and I was taking certain things for granted that were actually not the case anymore.

Joy embodied

For example, I could easily lift up into crow pose at six weeks post-natal. Impressive? Not really. As it turns out, I was using all the wrong muscles to make this happen. Remember, my abdominal wall had been severed so my belly was still numb. I couldn’t tell that the correct abdominal muscles were not in fact doing the work, rather my poor, overtaxed psoas (hip flexor muscle) was chipping in far too much.

Lots of other little compensations were happening as well which culminated in an excruciating back injury and fleeting paralysis. Like never before, I got to experience the raw vulnerability and all-encompassing nature that extreme physical pain has on your being. Along with my body, my heart and my mind went into spasm and engulfing darkness. There is no separation between body and mind, this much I know for absolute certain now.

This truly humbling experience has yielded a vastness of riches, however, even though I am still in the midst of it. I have had to go right back to using yoga basics and simple therapy techniques just to keep myself moving. There have been entire practices that would look like nothing from the outside but have been the difference between being able to physically, mentally and emotionally make it through the day and utter collapse, melt down and annihilation.

Our bodies are so well made, so intelligent and ultimately, so accommodating. I asked my body to do something it had no business doing and it did it. Not because it was a good idea or beneficial for me in any way whatsoever but simply because I asked.

This necessity of going deeper with the basics has given me a new appreciation for how very important it is to ensure we’re doing exactly what we think we’re doing when we go for the fancy poses or flow through beautiful choreography. Before we can run, it’s very important to crawl and limp and walk. We do our bodies and our minds and hearts a great disservice by skipping the steps.

Over the past months, I’ve covered a couple of classes, taught some special-interest workshops and co-created amazing private sessions with some beautiful people. As I reflect on those experiences and prepare to return to regular classes in September, I am struck by the fact that more than ever, my interest is in the deeply subtle and tremendously powerful, rather than the noisy and flashy.

I want to share with you some tiny secrets that will open up whole new vistas of possibility, not only in your physical practice but also your mental and emotional journey. How does spreading your little baby toe impact your ability to do a basic standing pose, a fancy arm balance AND feel integrated and calm enough to express your power in the world? How does finding the innate coiling, spiralic patterning of your body and mind help you use places of habitual contraction as sources of potent openings? How does doing less equate to a whole lot more vibrancy, power and energy, with little wasted energy, frustration or angst?

The finer details of alignment have always been my passion. The extrapolation of the physical into our daily lived experience as mental, emotional beings has always been a driving factor in my teaching. The joy of flow and movement and the feeling of making soulful music through the body has always been the sparkle of my offerings.

None of that will have changed but I will be inviting you to a higher quality of attention, a deeper investigation of your findings and ultimately, a further evolution of your practice and yourself. I am looking forward to reconnecting and reimmersing in our little community of yogis. Please come along to explore with me!

The dreaded bird

Pigeon Pose made me angry. So, so angry. Not visible on the surface, because looking at me you’d never know. A quick glance to your left or right in any given yoga class and you’d find me looking like someone only slightly frustrated who had yet to find that opening necessary for all the ‘other’ people in class who seemed to fold forward so naturally.

It was an internal anger and it made my blood boil. Somewhere deep inside me there was a rage that would inevitably begin to form. I’d often find that my pigeon pose would become so overwhelming I’d forget to breathe and feelings of anger would boil over into a feeling of nausea surfacing so quickly into the back of my throat that it was hard to swallow back down. Somebody please pass me a sick bag…..

Vehemently resisting this pose from the outset I’d go into it with my favourite pair of blinkers on so firmly all I could see was how uncomfortable it made me feel, how much I disliked it and how quickly I wanted to get out of it. Given the first opportunity I’d quickly distance myself from that horrible pigeon bird.

My internal pigeon rage made me all the more cynical when I saw pictures of yogi’s made of rubber easefully draping their long bodies forward in pigeon. Never mind the ones in King Pigeon. They were all the ones I’d compare my sickly pigeon to and label myself separate from as a result.

Taking this scenario off the yoga mat and into my daily life I realised that it was an all too familiar habit of mine. An uncomfortable conversation or situation would arise that I had to face and I’d choose to stick my head in the sand and pretend that whatever it was, it definitely wasn’t happening to me. Oh and while I was at it I definitely didn’t need YOU to try and talk ME out of avoiding it, let alone TALK about it. Who ever wanted to talk about it?? I’d rather be off running for the hills. The soothing sound of Captain Von Trapp from The Sound of Music in my ears saying something along the lines of… ‘if we make it over the hills we’ll be free…’

Whenever the tough stuff came up, I had the full cutlery set of resistance in each hand ready to help me tighten up inside and try to avoid the inevitable. Not only were the outcomes of this subtle avoidance not so great for me, in the long term looking back, they definitely affected my relationships with others. Whatever had been ‘avoided’ always came back up to greet me in some form or another.

As my yoga practise continued, so did my pigeon. A seemingly ‘crowd pleaser’ pose it wasn’t going anywhere. I kept practising it and continued to butt heads with it. It just felt wrong. However, with some skilful yet simple adjustments from one of my teachers, I gained enough confidence with my pigeon alignment that I started incorporating it into my home practise. In the privacy of my room I could really meet up with how pigeon pose made me react, and respond no holds barred…..

With careful repetition over time I guess it was the inevitable that happened; the usual angry reaction at having to persevere with my horrible pigeon changed into a kind of response. The anger gave way to something that felt a lot easier, the resistant walls I’d put up began to give way to small increments of softening. With each inhale and exhale a kind of acceptance started to emerge and the real pigeon pose started to manifest itself in my body. Fast forward a year or two and there’s been a bit of an attitude adjustment. These days I’d go so far as to say I quite like pigeon pose.

These days there’s new poses that make me angry on the inside. The pose may have changed but the question is – have I? My immediate reaction to the tough stuff in life will always be one of avoidance quickly followed by annoyance upon realising there’s no other alternative but to get on with it – whatever the difficult pigeon pose, the headstand, the forearm balance may be.

Perhaps my seemingly perennial struggle with pigeon has showed me that while it might take longer, the outcome of my decision to quietly persevere over the quick and easy reactionary avoidance to the uncomfortable stuff can result in a softening, making it possible for a new pattern to emerge that over time, better serves me and therefore others.

It is because of the commitment I’ve seen from you to your own yoga practice and evolution that I have worked hard to select the right people for the job of taking care of you, my valued community of students and friends rather than closing the doors of the studio at the end of 2013.
I am going to miss you while I’m gone but rest assured I have organised for you to be very well looked after by a dynamic selection of local teachers. I do hope you will support your own learning by continuing your practice with them.

After discussions with potential replacements from overseas, it became clear to me that we’ve got some fantastic teachers right here in our own community whose varied perspectives will enhance your yoga practice much better than a single teacher ever could. I’m a firm believer in experiencing yoga from all kinds of viewpoints in order to build a personal understanding and approach that will ensure yoga is a sustaining tool in your life.

The teachers I’ve selected to cover classes share the following things in common:

• life experience in various professional and/or sporting fields
• a deep, abiding personal yoga practice spanning years
• a commitment to ongoing yoga study and professional development
• ability to communicate clearly and ensure student safety
• humour and authenticity

The fantastic team includes:

• Sarah Morris
• Megan Sety
• Lisa Phelan
• Megan Doyle Corcoran
• David Driscole

I expect I’ll be around until early March. It would be lovely to see you in classes before then and please, take advantage of the superlative team of teachers who will be stepping in while I’m gone. Make the most of the panel of experts while we’ve got them!

Everything and everyone must evolve and adapt in order to survive.
Hold rigidly to outworn ideas, patterns or habits and you will suffer the frustration and stagnation that are inevitable in that case.
Look for the opportunity in each fresh new moment and you will invite an evolution that could be beyond anything you’ve imagined for yourself. 

Namaste,
K

As creatures of the natural world, we are surrounded by, subject to and even composed of five basic elements. These elements are recognised by many schools of philosophy and are referred to by various names. Within the philosophical schools from which yoga as I teach it arose, the elements are known as Mahabhutas. The Mahabhutas are Earth (Prithivi), Water (Apas), Fire (Agni), Air (Vayu) and Space or Ether (Akasha).

As we deepen into yoga practice, we become increasingly aware of the power and influence that aligning with these natural elements can yield, both on the yoga mat as well as in our daily lives. Yoga practice can help us more fully understand these elements as they affect us physically, mentally and spiritually.

The Earth element (Prithivi). Earth is the very ground upon which we live. The particles of energy in Earth are tightly packed and vibrate at a low frequency, thus we experience earth as dense, solid and heavy. Within our own bodies, the Earth element is experienced as the solid cellular structures of our bones and organs. Our sense of smell is associated with Earth. Within our minds, Prithivi brings qualities of steadfast commitment, patience and humility. Spiritually, our Earth experiences will relate to annamaya kosha, or the physical body. The chakra associated with Earth is the Root Chakra (Mooladhara).

The Water element (Apas). Water is the cool, flowing, accommodating juice of life. The particles or energy in water are looser and more mobile than those in Earth. Within our bodies, the Water element is experienced as the vast collection of fluids (blood, mucus, lymphatic fluid, bile, semen, etc) that is vital to our life and creativity. Our sense of taste is associated with Water. Within our minds Apas brings qualities of sensitivity, receptivity and creativity. Spiritually, our Water experiences will relate to pranamaya kosha, or the vital energetic body. The chakra associated with Water is the Sacral Chakra (Swadhisthana).

The Fire element (Agni). Fire is the hot, sharp, transformative force of the physical world. Due to the vibration of the energy particles of fire, we perceive this element as light. Fire is the catalyst behind any change, growth or evolution. Within our bodies, the Fire element is experienced as the governor of digestion, appetite, thirst and sleep. Our sense of sight is associated with Fire. Within our minds Agni brings qualities of initiative, drive, passion and confidence. Spiritually, our Fire experiences will relate to mannomaya kosha, or the mental body. The chakra associated with Fire is the Solar Plexus Chakra (Manipura).

The Air element (Vayu). Air is the dry, changeable, kinetic energy of the universe. Characteristically, air moves in contractive and expansive patterns and is incredibly dynamic. Within our bodies, the Air element is experienced as the pulsation of the breath as well as muscular expansion and contraction. Our sense of touch is associated with Air. Within our minds Vayu brings qualities of intellectual dexterity, perspective and mental flexibility. Spiritually, our Air experiences will relate to vijnanamaya kosha, or the intuitive body. The chakra associated with Air is the Heart Chakra (Anahata).

The Space/Ether element (Akasha). Ether is the vast open spaciousness within which all of the matter of the universe becomes existent. Ether is formless and limitless. Within our bodies, the Ether element is experienced as the space between the internal organs and structures of the skeleton. Our sense of hearing is associated with Ether. Within our minds, Ether is thought to govern our emotions and passions. Spiritually, our Ether experiences will relate to anadamaya kosha, or the bliss body. The chakra associated with Ether is the Throat Chakra (Visshuda).

As you can see, there is so much to explore. The practice of yoga can bring us to an intimate understanding of the Mahabhutas (elements) that surpasses rational, intellectual understanding. Combining practices that engage the body, the mind and the spirit, you can experience the embodied reality of our intrinsic connection with one another and the entire universe at once through these elements.

~Kelly Fisher

Lance Armstrong is right, it’s not about the bike. Sometimes what we think is the point, is not the point at all. I understood this recently, when I was surprised that I could finally touch my toes after six consistent years of yoga practice. But what was even more surprising to me was that it didn’t even matter.

Like Lance Armstrong, I am a veteran of triathlon racing (but not a veteran of performance enhancing drugs). I was also an expert in the dark, self-centred, narcissistic side of training and competition –
not the fun, community, life-enriching experience many athletes achieve and enjoy.

Back in 2009 at 28, I was at a crossroads. After 14 years of trying I was either going to be ‘something’ in the triathlon world, or I was not. I chose to invest everything. So that year, I spent six intensive winter months doing all I could, in preparation for the world triathlon champs.

I had started practicing yoga two years earlier, trying to improve my performance through greater flexibility, balance and core strength. And it worked, after I started yoga, my performance came up and my times went down. What I didn’t realize at that time, was there are more important things than trying to win. There were more important matters to which I could devote my waking hours that would serve others as well as enhance my own life. I buried those altruistic interests for a long time. Until, that is, I was watching the elite men compete in the 2009 world triathlon champs on the Gold Coast.

Those athletes were moving fast. They were five years younger than me, and at least 10% faster. I could only imagine how much more work it would take to get to that level. I asked myself if I would want to spend all of my time trying to achieve that. And, if I did, would it really matter? Would the world be a better place if I raced at the front end of elite fields? Probably not, I decided.

Sadly, that wasn’t a moment of blissful enlightenment but it was a turning point. I set to work on months/years painfully reforming my life, letting go of the past and trying to find a higher purpose, something bigger than myself. Things did start to get better.

I let go of the bike, and dabbled in martial arts, music, dance, community. I have found more joy in 5km obstacle course runs than I ever found in five hour Half Ironman events. My career has changed from desk-bound policy and evaluation, into a more enjoyable hands-on gym management position. New people, perspective and possibilities entered my world. And that world is getting even better.

Yoga was the catalyst for the transformation from that old self-centred life. I am eternally grateful for those who have stuck close by in that time, and for those who have become part of my next evolution.

Four years on from that moment of painful clarity and I am a different person. This week, I will sit in the front of three yoga classes as a teacher, blessed to have the audience of people willing to come and practice together. In that seat, the questions that form the foundation of what I currently offer are simple.

• What is your highest truth?
• What is it that brings you joy and fulfillment?
• How can you better align your life to achieve that?
• And how can this yoga practice assist you?

Some people will disagree, but I believe that once a beginner moves on from the basics, the purpose of the pose isn’t the pose. It’s what you learn, cultivate and practice within the experience of doing/trying/failing/mastering the pose.

What I’ve learnt through that approach to practice, is that at the end of today I want to be remembered as someone who made a positive contribution. Because it’s not about the toes.

“Nothing ever happened in the past; it happened in the Now.

Nothing will ever happen in the future; it will happen in the Now.”

Eckhart Tolle, The Power of Now

The first time I attended a yoga class I wasn’t too sure how much I really liked it. Seems funny stating this now, but it’s true. The class was a beginner level and the teacher barked at me for not honouring the practice correctly because my focus in my vriksasana (tree posture) was not solid enough and quickly saw my version of the pose felled to the ground. I walked away feeling like I just didn’t get it. I heard yoga was meant to make you feel good, but I certainly didn’t feel good enough to go back, so I dropped out.

But that’s all a few years ago, and where do I find myself now – working as a certified yoga teacher. So what bought me back to the mat?

To be fair my relationship with my mat had been inconsistent over the years, but the combination of the influence of a wonderful friend, the trial and error of different classes, styles and teachers, and, most importantly, the introduction of a concept called mindfulness gave me my a-ha moment, the moment of oh yeah I get it now, this is how yoga can make you feel good!

Mindfulness is a Buddhist meditation practice that’s been popularised in the West. In fact, since the 1970s, clinical psychology and psychiatry have found therapy based on mindfulness to be hugely effective for reducing anxiety, depression and stress. The beauty of the practice is in its simplicity and its accessibility. The only tools required are your body and your breath. The essential element is that you focus on the complete present, regardless of what might have been the journey that got you there or where you might be taken next. What is important is where you are right now. And the result – a mini holiday or retreat to a place of space and calm. You realise you don’t need to be defined by your thoughts or feelings (mainly the negative ones that bring you down) and you don’t need to worry about your past or your future. You are able to get out of your head and open up huge internal space to just be. And, if your mind starts to wander, then all you need to do is bring it back to the gentle rise and fall of the breath, becoming attentive to your inhalation and exhalation and settling on the state of presence once again.

Mindfulness meditation practice is used within movement as well, so you can come to this place of awareness when you take your yoga class, but also when you walk, eat, do your day to day chores, and even better, in stressful situations like meetings at work, job interviews or during altercations with your teenage child. In fact, there is a huge movement in the UK to bring mindfulness into schools and the practice is getting great results, so your kids can start to use it too.

As a yoga teacher and a yoga student I find myself using mindfulness in every class I teach and partake in. Being present to the breath is a cue often heard in the yoga room, and this is a tool of mindfulness too, but the attention with which we place the focus on the breath is the key. I find myself saying often in class, “Move mindfully with your breath” but what does this really mean? It means to be fully engaged in what you are doing at that point in time, that present moment. The breath is the anchor and the attention is brought out of the mind and more so into the body, so when you are doing an asana (posture), you do so with deep attention and awareness. You aren’t just a brain on top of a body and your body is not just moved by the actions of that brain. You can feel true embodiment of an asana by drawing from the energy of the mind and placing that energy around your entire body, inside and out, the organs, muscles, tissues, everything – and find the true holistic expression of the pose for your body. It’s this which provided me with my a-ha moment during one yoga class when I found that this accessible tool of mindfulness helped me become truly present. By moving through the postures I was able to place mindful attention on my breath in movement with my body, drawing me out of my head, releasing me from my ego and finding that place of internal space where I was calm, centered and balanced. And after the class, damn right I felt good!

But where is the mind in all this? Obviously the mind is essential for us human beings. It is just like the sympathetic nervous system, the flight or fight response. If we didn’t have a little bit of our sympathetic nervous response in our body system then we wouldn’t get out of bed for work in the morning when our alarm goes off! Likewise, we need the cognitive function of our brains for our practical issues and our aspirational goals. But it is all about balance, and it is all about the attention with which we give focus to our issues and goals. If we operate from a state of present mindfulness we are able to function with deeper focus and can disregard negative mental states and therefore create a more lucid, positive state, a much better place from which to make decisions.

And, to go one step further, mindfulness also helps us create a safer yoga practice for our bodies too. Cultivating this practice disassociates us from our ego so that we don’t overdo it and potentially cause injury by pushing our bodies into a place we can’t physically embody at that present time. Instead, we realise our edge and work to that edge with mindfulness. Just like the crest of the wave – if you don’t push hard enough then you won’t catch it, push too hard and you’ll fall off. Some of you would have heard me in class call the restorative Child Pose a Warrior 4 instead. That’s because it takes a warrior to realise when not to listen to the ego and to take time to rest and create space – thanks to yoga teacher Seane Corn for that great piece of wisdom.

So there you have it – a brief account of the benefits of mindfulness in yoga and how you, if you haven’t already, might be able to find your a-ha moment too.

If you want to learn more here are some links for further resources:

Thich Nhat Hanh’s (Buddhist monk) meditation techniques – http://ow.ly/okzE1

Mindfulness in Schools programme (UK based) – http://ow.ly/omqHB

The Power of Now by Eckhart Tolle (and other teachings) – http://ow.ly/omqLw

Mindsight by Dr Dan Siegel (and other teachings) – http://ow.ly/omrEg

Healing and the Mind by Bill Moyers (feat. Jon Kabat-Zinn founder of Stress Reduction Clinic and the Centre for Mindfulness in Medicine, Health Care and Society) – http://ow.ly/omsi7

I feel blessed to still be in touch with some of those folks and thought you might like to know a little bit about where they ended up. This month, Sheridan Gray checks in.

Sherdian Gray

Kia ora everyone,

Sheridan Gray

I’ve been living up in Raglan since winter last year and have loved it so far. It’s really relaxed and definitely a small town. Everyone knows everyone and we all wear jandals in the summer and gumboots in the winter.

Since I left Wellington, I’ve started my PhD  and it’s been a really challenging, exciting and political journey so far. I’ve definitely been through some struggles giving up being a school teacher for something a lot freer and much less secure.

Sitting with uncertainty and discomfort has been a big part of my life in a new place, with a different career, but it’s been a great time of personal growth too. Yoga has definitely helped me through some of those times – as has a lot of sunshine, the beach, great food and plenty of relaxed people around me.

Hope you are all well. I definitely miss the studio, practice and companionship at Urban Yoga.

Arohanui
Sheridan

I found my answer. 

I had dabbled in a little bit of yoga here and there, but had never fully committed myself to regular practice.  Then I discovered Urban Yoga, conveniently located to fit in with all my daily commitments, went along, and thoroughly enjoyed the teaching, the people and the environment.  I immediately wanted to commit to several classes a week.

I have been going since October last year, and I feel like a different person.   Above all the amazing physical benefits I’m feeling from practicing yoga, I have found the connection with my inner self that I had never had before, and I am learning to shed the self judgement that has often been the source of my anxiety, I have found a place to break away from the stresses and worries that I am used to internalising.

I feel stronger, healthier, calmer, and I’m getting to know myself a whole lot better.

Thanks Kelly, and the people who make Urban Yoga a cool little yogi community.

~Sharlene Vidak

What are the benefits of doing regular backbends?

When done skillfully, backbends are amazing for body, mind and spirit. Because of the opening that happens for the front of the body, backbends help us to release stored emotion. This gives us greater access to our innate capacity for joy, courage, enthusiasm, and strength. It’s incredibly empowering to remember those inherent characteristics inside ourselves.

Because the front of the body including shoulders, chest, belly and groins is opened, our lungs get more space. Better breathing results in greater oxygenation of the blood which serves to alleviate dullness of mind or heart and the apathy and lethargy that can accumulate in modern life.

Backbends are also wonderful for creating tremendous strength and suppleness in the legs, back and shoulders as well. This increased strength and flexibility will serve us in just about anything else we choose to do in our lives off the mat! Running, cycling, swimming, dancing, climbing, surfing – you name it. Backbends done well will help, particularly if you experience back pain in your day to day life now.

Can you overdo backbending?

Of course. As with just about everything else in life, moderation and discernment are key. When done well and in the right sequence, backbends are great. Done poorly, too much or at the wrong time of day can be detrimental.

Generally, backbends ought to be done earlier in the day. Because they are so stimulating, many people find it difficult to sleep if they do backbends in the late afternoon or evening.

When practicing backbends, it is important to monitor your internal state closely. If you end up feeling jittery, anxious, hyper, spacey or nauseous, you may have done too much. Over time, you’ll be able to build capacity for backbending and also, sensitivity for how much is enough.

When in doubt, do less. There is always tomorrow. A little bit done regularly is way better than blowing out your circuits in a single marathon practice. Yoga is meant to be something that is practiced over the long haul and the poses are merely a means of getting to know ourselves better. With that increased knowledge comes respect, kindness and good judgement. Whether or not you ever perfect a particular form of a pose or not is beside the point.

What anatomy makes backbends difficult for some but naturally easy for others?

A whole host of factors come into play here. First of all, there is the degree of pre-existing strength and flexibility of hips, legs, back and shoulders. That being said, very rarely is it a case of your anatomy being the limiting factor in your eventually getting into a deep backbend. With enough time dedicated to opening and skillful alignment, most people can do things they never thought they could. Often, when people think it’s an anatomy thing stopping them from going deeper into a pose, they just lack the proper knowledge about how to align their anatomy.

What warm up postures should be done in preparation for deep backbends?

Lots of warming up the spine and opening the fronts of the shoulders and hips.

What are safe backbends to encorporate into a home practice?

With enough awareness and skill, any backbend is suitable for practice at home. Belly down backbends like locust variations are great places to start because they help to develop strength in the legs and back.

For more information on how to skillfully and safely align in your backbends, stay tuned for an upcoming Play Date on the topic or come along to regular classes. We explore backbends quite often since they’re so potentially beneficial.