Feet In Hatha Yoga January 27, 2010

The foot is an amazingly complex structure, which has two important functions : it supports the body weight, and it serves as a lever that allows us to propel our bodies forward when we walk and run.

The feet are extremely architecturally efficient, which allows them to perform these functions in spite of a relatively delicate structure in comparison to the rest of the skeleton.

The feet, being the foundation of the body, influence the alignment of the entire body, and individual variations in their anatomy may cause considerable problems in the ankles, the knees, pelvis, hips, spine and the neck. At the same time, movement cannot be efficient if the feet are not properly aligned.

In Hatha Yoga the importance of the feet is reflected in its jargon (eg. The lotus-flower feet of the guru), and in its symbolic actions.

In the asanas, the feet are considered to be the foundation of the pose, and if the feet are not properly grounded or aligned, the whole pose will appear collapsed, tired and uneven, and possible cause damage to the body. It is thus no coincidence that many schools of Hatha Yoga pay great attention to the feet in all of the poses.

It is extremely important, for teachers as well as students, to realise and appreciate the importance of the feet in Yoga Practice. To be aware of the anatomical differences of the feet, and to know how to work the feet in ALL types of poses, will greatly enhance and facilitate the execution of the postures, and reduce the risk of injury in classes. Moreover, correct use of the feet is crucial in restoring the alignment of the body and to help correct certain problems.

INSERT PICTURE – In it’s August edition, Shape Singapore dedicated a special section on Feet, called “save your soles”. They asked me to contribute by designing a Yoga practice for the feet, geared towards women who are on their feet all day. The article appeared under the title “Yoga for stronger ankles and toes”, and poses were selected from the article below.

YOGA FOR THE FEET – PRACTICAL

A LITTLE WARM-UP

When feet are tired, tense and cramped, it is nice to give them a little warm-up to relieve tension and to tone the soles.

Place a tennis ball under one foot, and roll it slowly and thoroughly around for two minutes. Work the whole foot, from the ball of all five the toes to the front edge of the heel. Repeat with the other foot.

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FOR HEALTHY TOES

High heeled shoes transfer the weight towards the ball of the foot, bending the toes up. Shoes which compress the toes might cause them to curl under, with the consequence that the weight will be pushed back, causing back problems such as lordosis. It is thus very important that the toes remain strong and flexible.

Sit with the legs outstretched, and place the hands on the floor to the sides or just behind hips (fingers pointing back). Keeping the back and neck straight, gently move the body back untill it is supported by the arms.The feet are kept together, perpendicular to the floor (toes pointing to the ceiling) – make sure the legs do not roll in or out.

• Inhale, spread the toes as if you are opening a fan, and release as you exhale. Repeat six times.
• Inhale and move the toes forward, exhale and move the toes backward. The foot itself is kept still. Repeat six times.
• Curl the toes as hard as possible. Hold the contraction for 3 breaths, and release. Repeat three times.
• Sitting upright on the sitting bones, bend the knees and press the soles of the feet together. Press evenly through the four corners of the feet.Slowly spread the big toes away from one another while the remaining toes stay together, then bring the second toes away from one another while the three remaining toes stay together, and so on, till all the toes are spread. Then bring them together one by one. Repeat three times

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FOR HEALTHY ANKLES

Weak and inflexible ankles will affect stability and balance, and may be the cause of frequent injuries through falls or ankle sprains. Wearing high heels increases these risks. Tree pose helps to build strength in the ankles.

TO STRENGTHEN THE ANKLES

Tree pose

Stand with the weight distributed equally over the two feet, and straighten the body. Slowly shift the weight to the left foot, and make sure it is evenly distributed over the four corners of the foot.Bend the right knee, lift the foot and take hold of the ankle with the right hand.Place the right foot on the inner left thigh, as close to the inner groin as possible. (Less flexible students can initially place the foot lower on the thigh, or on the calf muscle)Make sure the toes point downwards.Extend the knee downwards and back, by pressing evenly through the heel and the toes of the right foot into the left thigh. Resist the pressure of the right foot with the left thigh.

The pelvis remains vertical, neither tilted forwards or backwards, with left and right side of the pelvis facing forwards.

Then bring the hands together in front of the chest, and press firmly into one another.Hold the pose for one minute, while actively working the feet.

Repeat on the other side.

Tips to help with balancing :

This pose can be done initially in front of a wall. Maintaining balance is easier when focusing on a fixed point in front of you. Inner ear problems may cause difficulties balancing.

Another tip is to take the earlobes between the tips of the index fingers and the thumbs, and to gently tug the earlobes down.

FOR FLEXIBILITY OF THE ANKLES

Pawanmuktasana – ankle series

Sit with the legs outstretched, and place the hands on the floor to the sides or just behind hips (fingers pointing back). Keeping the back and neck straight, gently move the body back untill it is supported by the arms.

• Keeping the legs together, point the feet forward and backward from the ankle, inhaling as you point the foot forwards, exhaling as you draw it back. Repeat six times. (flexion and dorsiflexion)
• Keeping the legs together, rotate the soles of the feet away from one another on the inhalation, and bring the soles of the feet together on the exhalation (Eversion and inversion)
• Separate the legs about 25 cm apart, and rotate the feet clockwise from the ankle six times, then repeat the same movement anti-clockwise six times.
• Keeping the legs separate, rotate both feet in opposite direction (right foot clockwise, left foot anti-clockwise. Repeat six times. Then repeat with the left foot rotating clockwise, the right foot rotating anti-clock wise.)

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SAMA-STHITI FEET

The feet are the foundation of all standing poses in Yoga. Each standing pose starts with awareness of the correct placement of the feet. Doing this simple exercise several times during the day maintains the tone of the arches and the correct alignment of the ankles. This has a positive effect on the alignment of the whole body.

Stand with the feet hip width apart.

Place the feet parallel to one another, the inner heels should be slightly wider apart than the big toes. (slightly pigeontoed)

Lift the toes and spread them, extending well through the little toes.

Press the base of the big toe firmly into the floor and keep it grounded as you press the inner heels into the floor. The inner arches should lift as you do this.

As the toes descend, press the outer heel down, taking care the base of the big toe remains firmly grounded.

Press the base of the little toes down, while the inner heel remains in firm contact with the floor.

The weight should now be evenly distributed over the four corners of the feet.

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HIGH HEELS AND ACHILLES TENDON

Frequent use of high heeled shoes may cause the Achilles tendon and calf muscles to shorten, which will make it hard to walk barefoot or wear flat shoes. To prevent the muscles to shorten permanently, Downward Dog is an excellent Yoga pose.

Adho Mukha Svanasana (Downward facing dog pose)

Lie down facing the floor, with the feet hip width apart and the toes tucked under.

Place the hands next to the chest. The crease between the wrist and hand should be held parallel to the front of your Yoga mat, and the fingers evenly spread out.

Keeping the hands and feet in this position, come to sit on all fours.

Exhale and lift the knees.

Keeping the knees slightly bent, move the pubic bone and tailbone towards one another.

Press the top of the thighs back to straigthen the legs.

Exhale, lower the heels towards the floor and push them back as if pressing them into a wall. To prevent the ankles from collapsing inwards, push the outer heel firmly down.

Less flexible students may find it hard to lower the heels. In this case they can do the pose with the heels against a wall, or heels on a Yoga block or rolled up Yoga mat.

Flexible students can try to lift the toes off the floor

—————————————————————————————————————————–TO RELIEVE TIREDNESS IN THE FEET AND LEGS

Standing on the feet for most of the day causes health problems such as varicose veins, poor circulation and swelling in the feet and legs. One of the most simple poses to relieve the tiredness, aches and cramps in the feet and legs, as well as varicose veins, is Viparita Karani. The improved circulation to the feet is also useful for relieving cold feet.

VIPARITA KARANI

This pose requires the use of a Yoga bolster. Alternatively, you can use two blankets which are folded to a width of about 25 cm, and stack them on top of one another to a height of about 15 cm.

Place the bolster or blankets with the long edge parallel to a wall, about 15 cm away from the wall.

Sit on your support with the left side of the body next to the wall.

Use the hands for support, swing the legs up the wall and lower the body to the floor.

Bend the knees slightly so you can place the feet against the wall, and lift the pelvis a little bit to adjust yourself.

The pelvis and the lower back should rest comfortable on the support with the sitting bones dipping slightly into the space between the support and the wall.

Adjust the spine and neck to ensure that the pubic bone, the navel and nose are aligned.

Straighten the legs.

If this is not possible, come out of the pose, and try again with the bolster further away from the wall.

Lift the chest and lengthen the neck.

Release the arms to the side with the palms up.

Keep the ankles together and remain in the pose for five minutes.

Inversions should not be practiced during menstruation, so during this time the pose could be substituted by simply lying with the legs up the wall.

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TO RELIEVE THE PAIN OF FALLEN ARCHES

Standing for many hours is especially painful for those with collapsed arches (flat feet).Fallen arches can be the cause of painful feet, bunions, weak ankles and inner thighs, knee injuries, and lower back problems.. Virasana is one of the most useful poses to relieve the pain due to fallen arches, as it strengthens them. It also provides a good stretch to the ankles.

VIRASANA

Put a blanket on the floor, and kneel on it with the knees together.

Slowly slide the feet apart until they are slightly wider than the hips.

Make sure that the tops of the feet are flat on the floor, with the big toes slightly in towards one another, and all the toes evenly pressing into the floor.

Place a block or thick book between the feet.

Lower the buttocks while leaning forwards, until you can place the hands behind the back of the knee, and draw the flesh of the calf muscles towards the heels.

Then lower the buttocks onto the block, making sure the sitting bones press evenly into the block.

Sit in the pose with the spine erect.

While sitting you can bring the hands to the feet and massage the arches.

Flexible students only – remove the block and lower the buttocks onto the floor. (Rodney Yee advises his students to start doing this pose seated on the yellow pages, tear off one page per day, and to “lower themselves into the floor, yellow page by yellow page”).

Very inflexible students may want to increase the height of the block.

For tight ankles the pose can be done with a rolled up towel beneath the ankles. (When I first started this pose, I suffered from very painful ankles due to ankle sprains. Doing the pose in this way has really relieved the pain)

I would however recommend doing the pose under supervision of an experienced Yoga teacher when suffering from injuries of the ankle or knee.

Avoid the pose when suffering from heart problems.

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HIGH HEELS AND ACHILLES TENDON

Frequent use of high heeled shoes may cause the Achilles tendon and calf muscles to shorten, which will make it hard to walk barefoot or wear flat shoes. To prevent the muscles to shorten permanently, Downward Dog is an excellent Yoga pose.

Adho Mukha Svanasana (Downward facing dog pose)

Lie down facing the floor, with the feet hip width apart and the toes tucked under.

Place the hands next to the chest. The crease between the wrist and hand should be held parallel to the front of your Yoga mat, and the fingers evenly spread out.

Keeping the hands and feet in this position, come to sit on all fours.

Exhale and lift the knees. Keeping the knees slightly bent, move the pubic bone and tailbone towards one another.

Press the top of the thighs back to straigthen the legs.

Exhale, lower the heels towards the floor and push them back as if pressing them into a wall. To prevent the ankles from collapsing inwards, push the outer heel firmly down.

Less flexible students may find it hard to lower the heels. In this case they can do the pose with the heels against a wall, or heels on a Yoga block or rolled up Yoga mat.

Flexible students can try to lift the toes off the floor.

YOGA FOR SCOLIOSIS IN KL September 14, 2009

I am currently in Kuala Lumpur, and am free to conduct classes.

If you are interested,  kindly contact me on

viviane_dedoncker@hotmail.com

Tel : +60126301749

Not quite Ahimsa November 8, 2006

I could not really be called a great fan of cartoons.  But once in a while, there is the exception.  Get Fuzzy, daily published in The Singapore Straits Times (amongst others) is one of these exceptions.  Bucky the cat (owner of petbear Smackie, nail-in-the-coffin of owner Rob) has recently started Yoga, and is treating his favourite victim Satchel to a demonstration of Khitti Yoga

  Click to enlarge

Yoghurt October 31, 2006

Contributed by Chloe Pieters

What is Yoghurt ? 

Yoghurt is a cultured milk product, made by introducing bacteria to milk.  The fermentation process coagulates the milk and creates yoghurt’s delicate, creamy structure.  It can be made from sheep, goat or cow’s milk; less commonly, it is also made from buffalo or water buffalo milk in some parts of the world. 

The culturing process means that yoghurt is easier to digest than milk, so those who are lactose intolerant may still be able to eat yoghurt.

Types of Yoghurt

Ayran

A Balkan yoghurt drink, mixed with water, sometimes flavoured with salt and mint.  Similar to doogh (see below), except that it is not carbonated.

Doogh

A Middle Eastern carbonated yoghurt drink, often flavoured with salt, pepper and mint.  Chopped cucumber is sometimes added.  Served chilled.

Dadih / Dadiah

A yoghurt made from water buffalo milk by the Minangkabau people of West Sumatra, Indonesia.

Greek or Greek-style yoghurt

Plain, tangy and thicker than ordinary yoghurt.  Sometimes requires straining before use.  Obviously, Greek yoghurt originates from Greece, whereas Greek-style yoghurt is made in a similar way but hails from elsewhere.

Kefir

A fermented milk drink from the Caucasus, which can be used as a substitute for buttermilk.

Labneh / Labaneh

A Middle Eastern yoghurt cheese, similar to cream cheese in texture but lower in fat. 

Lassi

An Indian yoghurt drink mixed with water, which is available either sweet or salty.  Sweet lassis are flavoured with sugar, rosewater and fruit juice, whereas salty lassis are flavoured with salt and spices.

Nutrients

Yoghurt is a rich source of calcium, which helps build healthy bones and teeth. Calcium also protects against osteoporosis, which affects one in three women and one in twelve men over 50 years of age.  Girls going through puberty also meed more calcium to build their bones.  The Amercian Journal of Clinical Nutrition found that girls who ate dairy products were able to build bone better than girls taking calcium supplements.

Yoghurt is very rich in iodine, which is necessary to the proper production of thyroid hormones. Insufficient iodine intake may lead to goiter (swelling of the thyroid gland) and iodine deficiency is the leading cause of mental retardation.

Yoghurt contains B vitamins, including B1, B2, B3, B5, B6 and B12, which help the body produce energy (and so prevents energy deficiencies), regulate the mood and appetite and protect against a variety of nerve disorders.

Yoghurt is rich in tryptophan, an amino acid which helps the body produce serotonin, regulating the mood and sleep cycle (see Benefits and Uses, below, for more information).

Labelling Issues

Bulgarian yoghurt is often sold as Greek yoghurt, especially in Britain and America.

In Britain, if a yoghurt contains real fruit, it is labelled (for example) ‘raspberry (or whatever) yoghurt’. If a yoghurt has no fruit but its flavour is derived from fruit, it would be labelled ‘raspberry-flavoured yoghurt’. If real fruit has not been used to flavour the yoghurt, it is labelled ‘raspberry-flavour yoghurt’.

In the USA, non-pasteurised yoghurt is labelled as being ‘live’ or containing a ‘live active culture’.

In Spain ‘yogur’ refers to ‘live yoghurt’ and ‘yogur pasteurizado’ refers to pasteurised yoghurt.

Manufacturing issues

Manufacturing cheap yoghurts in factories damages the structure of yoghurt.  The delicate structure of the yoghurt cannot survive the pumping procedure, which is carried out by high-speed machinery along miles of pipe.  As such, gums are added at the beginning of manufacturing to protect the yoghurt from the manufacturing process.  Traditionally-made yoghurts do not undergo the pumping procedure, but they are more expensive than those which are factory-made.

Benefits and uses

 Dairy products such as yoghurts help neutralise capsaicin (which gives chillis that hot, stinging sensation). So, adding yoghurt to a dish containing chillis can help soften some of their sting.  If you get chilli juice on your skin and it’s irritating you, wiping the area with a little yoghurt may also help.

The lactobactilli in live yoghurt rebalances gut flora, which makes it helpful for people suffering from yeast infections or cystitis (bladder infections).  For those suffering from yeast infections, it is recommended that you eat yoghurt at least once a day, as live yoghurt also displaces candida organisms. Cystitis sufferers may also benefit from eating yoghurt, particularly if their cystitis is being treated with antibiotics, as yoghurt protects against bacterial infections, particularly those in the urinary tract.*

Yoghurt can benefit those who suffer from stomach ulcers.  The cultures in live yoghurt may help destroy the bacteria which cause stomach ulcers.

The ‘friendly bacteria’ in yoghurt aids digestion. Because of this, eating yoghurt while taking antibiotics may be important. Antibiotics disrupt the balance of bacteria in the intestines, and eating yoghurt can restore this balance.

Yoghurt may help in dealing with mild depression, such as Seasonal Affective Disorder (SAD). Yoghurt is rich in tryptophan, an amino acid which produces serotonin, a hormone. Eating tryptophan-rich foods helps the body produce more serotonin, and serotonin helps people feel relaxed and regulates the mood. Serotonin also regulates the sleep cycle, so people suffering from insomnia may benefit from introducing yoghurt into their diet.*

Eating yoghurt may help with weight loss, especially around the stomach, as yoghurt speeds up the body’s metabolism and aids in burning fat. A study in Obesity Research found that people who ate dairy products as part of a reduced-calorie diet lost more weight than people who used supplements to provide their calcium needs. There seems to be a relationship between greater consumption of yoghurt and less body fat, particularly in children.

The live cultures in yoghurt may benefit the innume system, particularly in those who are more at risk of infection, e.g. the elderly. The lactobacillus found in yoghurt fortifies the immune system and improves immune response, which helps ward off diseases such as pneumonia and infections. Increased resistance to diseases that attack the immune system lengthens the lifespan.

Eating yoghurt (though not other dairy products such as milk) may prevent arthritis and, furthermore, may reduce inflammation in  those already suffering from arthritis.  This indicates that the lactobacillus in yoghurt has an effect on arthritis.

Eating full-fat dairy products such as yoghurt may reduce the risk of contracting colorectal cancer due to the presence of cancer-preventing fats within the food.

Incorporating Yoghurt into your Daily Life

Replace the milk in your morning cereal with plain or Greek yoghurt. You can also replace the milk in fruit smoothies with plain yoghurt.

A bowl of berries (fresh or frozen) and some plain yoghurt makes a light refreshing breakfast or snack.

Snack on yoghurt-covered raisins, pretzels or breakfast bars (make sure the coating is real yoghurt, not just milk powder and glucose).

Note that sheep’s milk yoghurt is higher in fat than yoghurt made from other animals’ milk.

RECIPES – BREAKFAST

YOGHURT AND HONEY WHOLEMEAL MUFFINS

From ‘1000 Classic Recipes’

Wholesome and filling.

Photographed on Moemoe’s (Viviane’s grandmother) cake stand

• 50 g butter

• 75 ml(5 tablespoons) clear honey

• 250 ml (1 cup) plain yoghurt (note:we used Greek-style yoghurt, which worked fine)

• 1 large egg, at room temperature

• grated rind of 1 lemon

• 50ml lemon juice

• 150 g plain flour

• 175 g wholemeal flour

• 1 and a half teaspoons bicarbonate of soda (baking soda)

• 1/4 teaspoon grated nutmeg (note: we omitted this)

1. Preheat the oven to 190 degrees C (375F) Grease a 12-cup muffin tin or use paper cases

2. In a saucepan, melt the butter and honey. Remove from the heat and set aside to cool slightly

3. In a bowl, whisk together the yoghurt, egg, lemon rind and juice. Add the butter and honey mixture. Set aside.

4. In another bowl, sift together the dry ingredients. Fold them into the yoghurt mixture to blend.

5. Fill the prepared cups two-thirds full. Bake until the tops spring back when touched lightly, about 20-25 minutes. Cool in the tin for 5 minutes before turning out. Serve warm or at room temperate (note: we ate them cold too!)

RECIPES – LUNCH

TZATZIKI / CACIK

Similar to raita, this cooling Middle Eastern cucumber salad is a refreshing accompaniment to lentils, lamb, or just some pita bread and hummus.

• 2 Japanese or 1 telegraph cucumber, diced
• 1 – 2 cloves of garlic, crushed and minced
• a cup of Greek-style yoghurt
• a squeeze of lemon juice
• salt to taste

1. Combine the ingredients and stir together.
2. Taste and adjust the seasoning if necessary.

RECIPES – DINNER

COLD YOGHURT SOUP WITH CHICKPEAS AND BULGUR (aka Yogurtlu Nohut Corbasi)

From ‘Arabesque‘ by Claudia Roden

Serves 6

• 150 g bulgur

• salt

• 1 kg natural (full-fat) yoghurt

• 2 tablespoons crushed dried mint

• 2 garlic cloves, crushed (optional)

• 1 x 400 g chickpeas, drained (note: if you want to use home-cooked chickpeas, boil about 150 g dried chickpeas before starting this recipe)

1. Put the bulgur into a pan with 250 ml water and a little salt. Bring to the boil and cook, covered, over a very low heat for about ten minutes until the water has been absorbed and the grain is tender.
2. Pour the yoghurt into a serving bowl, beat in a further 250 ml cold water, add the mint and garlic (if using), season with salt, and mix well. Stir in the drained checkpeas and bulgur and serve.

RECIPES – DESSERT

STRAWBERRY BRULEE

From ‘Top 200 Low Fat Recipes‘ by Judith Wills

Serves 4

• 250 g strawberries, hulled and sliced
• 1 dessertspoon (note: about 2 teaspoons) icing sugar
• 1 vanillapod
• 400 ml Greek Yoghurt
• 100 g caster sugar

1. Arrange the strawberries in the base of four ramekin dishes and sprinkle evenly with icing sugar
2. Scrape the seeds from the vanilla pod and stir into the yoghurt, then spread the mixture evenly over the fruit in the ramekins and chill for two hours
3. Preheat the grill to high.  Sprinkle the caster sugar evenly over the top of the yoghurt so that it is well covered
4. Place the ramekins on a baking tray and flash under the grill – near the heat – for a few minutes until the sugar has melted and is golden and bubbling. Remove and serve (the top will set almost straight away).

RECIPES – DRINK

AIRANI

From Tessa Kiros’ ‘Falling Cloudberries‘

Cooling and refreshing – in a word, ideal for the hot, humid wether Singapore’s been having lately!

• 185 g not-too-thick plain yoghurt
• 125 ml ice-cold water
• 1 teaspoon dried mint
• about 1/2 teaspoon salt
• crushed ice

Mix together the yoghurt, water and mint, and season with the salt, checking for flavour and adjusting the salt to your taste. Scatter the crushed ice over the top and serve.

Note

* We do not recommend that eating yoghurt be used as a substitute for the advice of a doctor or therapist, although it can complement other treatments.

Bollywood Veggies October 23, 2006

If you are looking for a quick escape from the hustle and bustle of Orchard Road, try a trip to the Singapore countryside. We visited Bollywood Veggies, and had a great time.

Finding the place was a bit of an adventure, as we did it all by public transport – minus the shuttle bus. The provided map was full of interesting instructions. Caution ! Missing out or misreading any of the instructions might lead you to a lamppost 102 in the middle of nowhere. As we found out, there are very few taxis in the middle of nowhere.

One of the attractions of Bollywood Veggies is the farm tour (cost 2$), and I would definitely recommend this to anyone with young children. Apart from a nice variety of vegetables and fruits we are all familiar with, owner Ivy Singh-Lim also grows a few less common species, such as a type of figs I never saw or tasted before.

While you are there, try out the Poison Ivy Bistro. When we visited, Ivy and her friendly staff were hosting a seminar, but in spite of being very busy they gave us a warm welcome and some friendly suggestions with regards to the food. We tried the excellent Banana Curry, and the Aloe Vera drink and the Fig Tea – unusual but nice.

Ivy sells small quantities of organic produce, which she protects from flies with good old fashioned fly paper.

If you would like to visit Bollywood Veggies, log on to their website www.bollywoodveggies.com

                          

Buying a Yoga mat October 22, 2006

In 1997 I returned from a trip to Australia with an invoice for 25 Yoga mats. These arrived two days later in Changi Airport, where I picked them up after paying for the shipping expenses. Hurray, I could start teaching Yoga. Fortunately, purchasing a Yoga mat does not involve this kind of effort anymore. But for the new student, the abundance of mats on offer makes it hard to decide which mat is the most suitable. As a frequent user-of and traveller-with Yoga mats, I would say it all depends on your needs.

Thickness

A thick mat is useful if it has sufficient density and firmness, so try to avoid mats which are thick and soft. In poses where a lot of the weight is placed on the hands (such as  Downward Facing Dog, Plankpose, Birdpose, etc…), the hands will sink into the mat if it is too soft.  Beginning students in particular tend to place too much weight on the heel of the hand, which overextends the wrist.  This is aggravated by working on a too-soft mat.

Weight

Another factor to be considered is the weight of the mat. If you are the lucky owner of a car, a mat which is heavy might not seem like a burden. If your journey to the Yoga studio involves a walk, a busride, and changing MRT twice, then a heavy and bulky mat may cause considerable stress on your body.

Material

The material a mat is made of is another important factor to consider.

Sticky mats are usually made of natural or synthetic rubber. They come in all types of thickness, density, and colours. As mentioned, density of the material is important. Some low-quality mats have a tendency to stretch while working on them. Look for a mat which remains firmly on the floor, because a mat which slips on the floor while working on it, or has corners and edges which roll up, is very distracting (and potentially dangerous).

There are a lot of different variations in the surface of the mat, with some mats feeling more sticky than others. All mats tend to feel slightly more slippery when new, but most mats become less so after using it a few times (beginners often experience their mat to be more slippery than more advanced practitioners).

Another factor to consider is where and how often will you use the mat. If your mat is frequently used, opt for a mat which can be cleaned easily.

Ashtanga mats (the black mats) are in a league of their own, as they are extremely durable, slip resistant, and they remain stable on the floor during practice. 

Students who sweat a lot, or have a practice which involves a lot of sweating, might be happier on a cotton mat. These mats are available with rubber underside to prevent them from slipping. If you do not sweat these mats tend to be slippery, but spraying water on them increases their anti-slip factor.

Colours

Yoga mats come in all colours and patterns, so you can match them to your mood, your outfit, or the walls of your favourite Yoga studio.  Remember, however, that blues and greens tend to be cooling and calming; reds, pinks and oranges are warm colours. The mat is there to support you in your practice, so if you are easily distracted, a plain mat in soothing colours might be the better option.

Carriers

These again come in many colours and varieties. Some places offer mats and carriers as a package, but I prefer to buy them separately. Personally, I never buy a bag which opens at the top, but I opt for the ones with a large zipper along the length of the carrier, as they are much easier to use.Do you remember the little scooters which were a craze some time back? I found the carriers sold for them make an excellent alternative to Yoga mat carriers.

Price

In Singapore there are mats available from $40 onwards. Of course your budget will determine how much you can spend on a mat. But do not stinge; buy the best mat you can afford. If your budget is restricted, wait to purchase the bag and improvise a carrier.

My favourite mat   

                                                                                                                           

My all-time favourite is the black Ashtanga mat.  Initially its price and colour were an objection, but since I have tried it, I have never looked back.The high price has definitely been worth it, because it is the most durable mat I have ever worked on. I used to change mats frequently, but I have been using this mat for ages without it showing signs of wear and tear. It is slightly longer than other mats, so both my feet and head can rest on it in supine poses.It’s thickness and density provide protection to knees, elbows and hands, while still providing the stability necessary for standing poses and hand and arm balances.Unfortunately this mat is also very heavy and bulky, and travelling from studio to studio by public transport is somewhat of a burden.I found a purple colored mat with the same properties, but which is lighter and less bulky than the black mat (still heavier than regular mats though), which I find satisfying and easier to travel with.

How to take care of your mat

A few Yoga mats come with an instruction leaflet, but for those who don’t, you can try the following tips.

After use, wipe your mat with a damp cloth.  You can also spray it with a mixture of water and a few drops of desinfectant.   Wipe with a dry cloth and leave to air-dry.

If the mat is dirty, you can wash it with water and a soft detergent, but avoid using too much soap.  After this you will need to rinse, squeeze and rinse, and continue this until all soap residues have disappeared.  After the final rinse you can put the mat on a towel and roll them up together, then squeeze the mat once more so that all excess water is squeezed out.  Dry the mat preferably outside, but do not place it in the sun.  I prefer to hang mine on a clothes horse.  It may take some time for the mat to dry, so if you do not have a spare mat, do not wash it on the eve of a workshop with your favourite teacher.

Pretty flowers from my garden October 18, 2006

SEVERITY OF SCOLIOSIS October 18, 2006

The severity of Scoliosis is determined by the angle of the curvature and the rotation of the spine.  the more severe the lateral curve is, the more severe the rotation of the vertebrae is.  In severe curves, changes such as decreased vital capacity and total lung capacity will occur.  The classification by severity of the curvature is :

Mild Scoliosis

Scoliosis is considered mild when the curves are less than 20 degrees.  Some specialists consider curves of less than 10 degrees as normal variations of the spinal curves, and do not consider treatment necessary at this point.

Moderate Scoliosis

Curves from 20 to 40 or 50 degrees are considered moderate.  At this stage, structural changes in the vertebrae and rib cage may be seen.

Severe Scoliosis

Curves from 40 to 50 degrees or greater are considered severe.  In severe Scoliosis significant deformity of the vertebrae and ribs can be observed.  Adults suffering from severe Scoliosis often experience pain, and are at an increased risk of degenerative joint disease of the spine. In curves of 60 to 70 degrees secondary changes such as decreased vital capacity and total lung capacity may occur.

Measurement techniques

The lateral curvatures of the spine are measured on X-Ray.  The most used method is the Cobb method (see drawing).

To determine the rotation of the vertebrae, the position of the pedicles is determined.  In the normal spine, the pedicles are placed symmetrical on either side of the spinous process of each vertebrae, but in Scoliosis the pedicles and spinous processes are positioned asymmetrically towards the side of the concavity.

Yoga techniques – Indian versus Scottish October 12, 2006

Emilyn, one of my students-turned-teachers, sent me the following pictures by email some time back.  (I hope I do not offend any Scottish Yogis – if so, you may take revenge by passing on the pictures under the title Indian versus Belgian)

Yoga techniques – Indian versus Scottish

Yoga – Indian

Yoga – Scottish

 

Sad news October 11, 2006

Sharon called me yesterday with very sad news. Sharon and her husband Michael are the owners of Ashtanga Singapore, the first Yoga studio in Singapore to offer Ashtanga classes. Unfortunately the shala was not financially viable any more. The lease was up for renewal, and Sharon and Michael understandably decided not to renew it.

Many years ago, Sharon and Michael came to my classes as beginning Yoga students, and they particularly enjoyed the Vinyasa classes. Their love of vigorous Yoga eventually led them to Ashtanga Yoga. As there were no Ashtanga classes available in Singapore at this time, they started by setting up workshops with travelling teachers.

An impressive number of very experienced Ashtanga teachers visited their studio to conduct guest classes and workshops : Manju Jois – Rolf Naujokat – Eileen Hall – Tim Miller – Louisa Sear – Karyn Grenfell – David and Simi Roche – Paul Frecthling – Dominic Corigliano – Gabriella Pascioli – Kirsten Berg – Mark Yeo – Matthew Sweeney – Mark Robberds – Rochelle Wagstaff – James Figueira. Most of these teachers have either been authorised or certified as Ashtanga Yoga teachers by Sri K.Pattabhi Jois.

Being very busy, I did not attend all of them, but I very much enjoyed Ralph Naujokat and Kirsten Berg’s workshops, and the wonderful private classes they were so kind to give me. Both are great and experienced teachers, and their love for the practice and great humility deeply touched me.

I also deeply enjoyed David Roche’s workshops and classes, and I am very grateful David spared me some time for private instruction. David has enormous understanding of movement in all its forms, and his great gift is the artful way in which he transports this understanding into his Yoga classes.

Some time back, I met Michael and Sharon again, and we agreed I would conduct a Vinyasa class at their centre on Thursday evenings. Though the classes were small, it has been a great experience. I love this small shala in the heart of Chinatown, and I will dearly miss teaching there.

Michael and Sharon have been great to work with. They started the shala out of love for the practice, and this greatly reflected in their relationship with the students and teachers of the shala. With the closure of Ashtanga Singapore, Singapore has lost one of its most authentic Yoga studio’s. I will miss the shala, and I definitely am not alone in this !