Deconstructing Lolasana

Some poses come easily for some of us and other asanas are difficult.  We all have poses that we think we will never be able to do in a million years!!  However, I disagree with this thinking.  The beauty of having a regular home practice means that you can 'study' the asana that is your most difficult, instead of avoiding it.  Below is my example of breaking down and studying a difficult pose.  This method can be applied to any pose.

Lolasana - the mother of all poses! - and I don't mean that in a nice way!!

Lolasana is a pose that has always eluded me.  My issue was that I couldn't seem to get my brain around what was actually required.  Because I couldn't understand Lolasana academically I didn't have a way of translating the 'thinking' of the pose to the 'doing' of the pose.  I came across an excellent article by Richard Rosen which has allowed me to find a path to understand and practice the pose.  At Teacher's Practice last Friday we followed his reasoning and we all commented on how useful this was.  I hope the following will help you to understand Lolasana too, when you are ready to take it on.  

Breaking down or deconstructing Lolasana, or any asana, is a great way to practice.

Benefits of the Pose

Strengthens wrists, tones arms, develops abdominal muscles and strengthens back muscles.

Contraindications

Wrist injuries, shoulder pain or serious neck issues.

Round the Torso

Start on the hands and knees with your knees below the hips.  Place your hands a few centimetres in front of your shoulders, spread your palms and press the mounds of your index fingers to the floor.  On an exhalation press your tailbone down toward the floor and forward toward your pubic bone and round your back up toward the ceiling to create an arch.  Let your head hang to release the back of your neck and lengthen as much as possible between the tip of your coccyx and the base of your skull.  

Spread your shoulder blades as far away from your spine as possible, as if you're wrapping them around the sides of your torso.  Counter this outward movement by hugging the outer arms inward, as if you were squeezing the arms together.  Combining these two actions helps to round your back and strengthen your arms.  Your back torso will form a lovely arch (in a perfect world)!  In a perfect world the space between the shoulder blades should lift, instead of sinking to the floor.

The Arms

As per the energy channels that yogis mapped out thousands of years ago, the outer arm channel runs from the shoulder to the little finger (down the outer arm), while the inner channel runs from the base of the index finger up to the shoulder (up the inner arm).  On your hands and knees again, round your back by spreading the scapulas into the resistance of the outer arms from shoulder to floor.  Then, the counter action is from the mound of the index finger to the shoulder.  Feel how the outer arm channel anchors you to the floor (creating an earth element in the pose) and the inner arm channel lifts you toward the ceiling.  Hold this circuit for a few breaths then release back to a neutral position.  Repeat a few times.

The Belly

The belly is the final part of the jigsaw. On your hands and knees again in a table top position, round your back again but now lift the navel towards your spine and reduce the space between your pubis and sternum.  Counter the lift of your navel by pressing your index finger mounds into the floor.  Hold for 15-30 seconds, then release and take a few breaths.

Putting it Together

Use blocks under the hands (as per the image from our Friday Teachers' Practice).  Kneel with your thighs and torso perpendicular to the floor and hands on blocks beside the hips.  Cross your right ankle under your left, sit your buttocks back on your left heel - warming:  this is not pleasant.  

Press your hands to the blocks and on an inhalation, lengthen your front torso.  On an exhalation, round up your torso, lift your knees away from the floor but keep your feet on the ground.   Work on all of the points for the belly, arms, scapulas and hands.   This is the first step.  Hold for 15-30 seconds.  Repeat on the other side.

The next stage is to do what you just did but this time lift the shins away from the floor as your lift your knees on an exhalation.  Lastly, with the right ankle below the left, lift your left knee off the floor, then when you exhale into your round ball, push that knee downward, using the right ankle as a fulcrum, and squeeze your right shin firmly up.  The left leg will act like a lever to lift the ball of your body away from the floor.  Hold for as long as you can then reverse and do on the other side.  When finished, sit back on the heels with a straight spine for a few breaths.

As Richard Rosen quotes in his article on Lolasana, 'Remember what Krishna tells Arjuna in the Bhagavad Gita:  On this path no effort is wasted, no gain is ever reversed'.  Level 2 students will particularly appreciate that quote as they have been studying the Gita.

Other articles:

Holiday Timetable Week Commencing Monday 15 July

This is week 2 of our holiday timetable.  Classes available this week are:

Wednesday 17 July 9.30-10.45am - General Class with Sharon

Wednesday 17 July 6.00-7.00pm - Focus on Forward Bends with Kim.

Brave the cold, come into the warm studio and be consistent with your yoga practice.  It will reward you with support for the immune system, good circulation through mindful movement and a settling of the nervous system and the mind.  

Term 3 starts on Monday 22 July with our regular timetable.  Use the link below to book all classes.

See you on the mat. 

https://orangeyogaroom.punchpass.com

 

July Holiday Timetable and Five Reasons you Should Keep Coming to Class during Winter

Hello to our lovely yoga students and yoga friends,

A quick reminder that the current term concludes on Saturday 6 July with the last class being Kim's 7.30am General Class.  Then we are in school holiday territory where we operate on a slightly reduced timetable (see timetable below).  I realise it's well and truly Winter but there are a million reasons to maintain your practice over the coming months, and particularly over the July holidays.  Here are five.

1. Reduce Stress Levels

With all the hustle and bustle of daily life, it's easy to feel overwhelmed and stressed. Yoga is a great way to relax and unwind, helping to lower cortisol levels and promote a sense of calm. By attending holiday yoga classes, you can combat the stress that often comes with school holidays juggling work and children.

2. Boost Your Immune System

During the winter months, it's important to take care of your immune system. Yoga can help boost your immune system by increasing circulation, improving lymphatic flow, and reducing inflammation. By attending holiday yoga classes, you can support your body's natural defenses and stay healthy throughout the season.

3. Stay Active and Fit

With all the holiday treats and indulgences, it's easy to let your fitness routine slide. Attending yoga classes during the holidays is a great way to stay active and maintain your fitness level. Yoga can help improve flexibility, strength, and balance, keeping you in shape during this the Winter months.

4. Cultivate Mindfulness and Gratitude

Winter is often a great time for reflection and gratitude. Yoga can help you cultivate mindfulness and gratitude by focusing on the present moment and connecting with your breath. By attending yoga classes, you can take time for yourself, practice gratitude, and cultivate a sense of inner peace.

5. Connect with a Community

Yoga classes offer a supportive and welcoming community where you can connect with like-minded individuals. Attending holiday yoga classes is a great way to meet new people, make friends, and feel a sense of belonging. Joining a yoga community can provide you with the support and encouragement you need to stay motivated and committed to your practice.

So, why not make time for yourself this Winter and attend yoga classes? Whether you're looking to reduce stress, boost your immune system, stay active, cultivate mindfulness, or connect with a community, our classes offer a multitude of benefits for your mind, body, and spirit.

 

July Holiday Timetable

Week 1

Monday 8 July 6.00-7.30pm General Class with Tricia

Tuesday 9 July 6.15-7.15pm General Class with Tricia

Wednesday 10 July 5.45-7.15pm General Class with Fiona

Thursday 11 July 9.30-11.00am General Class with Tricia.

Thursday 11 July 5.45-6.45pm General Class with Kim.

 

Week 2

Wednesday 17 July 9.30-10.45am General Class with Sharon

Wednesday 17 July 6.00-7.00pm Forward Bend Focus with Kim (open to all students).

 

Our regular timetable starts again on Monday 22 July.  

https://orangeyogaroom.punchpass.com

 

International Yoga Day Friday 21 June

Are you looking to celebrate International Yoga Day in a meaningful way? At the Yoga Room we celebrate this day each year and invite our community to join us.

What is International Yoga Day?

International Yoga Day is celebrated on June 21st every year to raise awareness about the many benefits of practicing yoga. It is a day to promote physical, mental, and spiritual well-being through the practice of yoga.

How we are Celebrating?

We are holding a free class from 6.00-7.00pm followed by soup and dahl whilst watching a yoga related film.  There is no cost but if you would like to bring something sweet like a slice for our dessert, that would be lovely.

Please book for the online class using the link below.  We would love to see you.

https://orangeyogaroom.punchpass.com/classes/15376261

Timetable for Term 2

Term 2 commences on Monday 29 April.  We are looking forward to seeing you back in class after a week's break in the timetable. 

A few points to note:

  • Sharon is returning to teaching from her 12month Sebatical and will resume teaching the Gentle Class on Wednesday morning in early June.
  • Fiona is on leave and Kim will teach the Intermediate class for a few weeks.
  • We will no longer use PunchPass as our booking system.

A previous email has been sent about how we are proceeding to book and pay for classes in Term 2. 

 

Term 2 Passes

I am offering the following passes for Term 2:

10 Class Pass - $240.00 ($24 per class)
20 Class Pass - $400.00 ($20 per class - you are welcome to direct deposit weekly, fortnightly or monthly for this pass)
5 Class Pass - $130.00 ($26 per class)
Casual Pass - $28.00
Concession Casual Pass - $25.00.

You are also welcome to pay cash to the teacher on the day or at the beginning of the term.

I am working on a new online booking system but if you wish to pay for your classes before term starts, you can deposit into The Yoga Room bank account at any time.  Please email me for details.

Below is a link to the Term 2 Timetable.  Please note we will no longer have Led Practice on a Wednesday morning.  

I'm looking foward to seeing you all back on the mat.


https://orangeyogaroom.com.au/pages/timetable.
 

See you in class next week.

Namaste

Tricia

Easter Holiday Update

We are observing the public holidays over the Easter break as follows:

There will be no classes on Good Friday.

Kim will teach the 7.30am Saturday morning class in the studio and online.  Book as usual through Punchpass.

There is no class on Easter Monday but for those students who cannot attend another class next week, there is a recorded class which you can access by booking the class as usual.  Once you've booked the class, at 6.00pm on Easter Monday log into your Punchpass account.  You will see the recorded class sitting in your class reservations list ready to be played.  Press Play and enjoy!  

Have a fantastic Easter and I hope you can enjoy some time to relax and enjoy the sun.

Term dates and April Holiday Timetable

A bit of info so we all clear about term finish and start dates.  This term is a long one - 11 weeks in total.  This term concludes on Sunday 14 April.  We will be on a holiday timetable for the week commencing Monday 15 April (see below).  The holiday classes are general in nature and open to all students of any level.

There are no classes during the week commencing Monday 22 April.  Fiona is on leave, Kim and I are training and there is also Anzac Day in the mix.

Term 2 starts on Monday 29 April and concludes on Sunday 7 July.

 

Holiday Timetable

Monday 15 April 6.00pm General Class with Tricia

Wednesday 17 April 6.30am Led Practice with Kim

Wednesday 17 April 6.00pm General class with Kim/Fiona

Thursday 18 April 9.30am General class with Kim

Saturday 20 April 7.30am General class with Fiona.

 

Yoga for Children and Young Adults - Saturday 6 April

Fiona and I continue our classes for children and young adults on Saturday 6 April.

We had a great bunch of budding yogis attend last month and would love to see as many young people as possible in class to continue developing the skills of focus, resilience, team work and learning to be still.  So if you know any kids or teenagers that could benefit, please send direct them to the timetable on the website or send them the links below.  The sessions are as follows:

9.00-10.00am 5-11yrs

Use this link to book:  https://orangeyogaroom.punchpass.com/classes/14804179

10.15-11.15am 12yrs+

Use this link to book:  https://orangeyogaroom.punchpass.com/classes/14963292

 

See you on the mat to continue your learning and progress along the yoga path.