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:

Celebrate and be of Service - International Yoga Day and Floods Fundraiser Class

Saturday 18 June 2.30pm Class and 3.30pm Afternoon Tea

On Saturday 18 June at 2.30pm we are holding a class for our yoga community and anyone wishing to join us to celebrate International Yoga Day. We are making this celebration about service. The class is $30 which includes a cuppa.  After the class, we will have afternoon tea.  Cake and slice will be available for purchase for a small amount for anyone wishing to indulge.  The proceeds of the class and the afternoon tea will be donated to the CWA to be distributed to their Lismore branch to help those still in need of food, clothing, shelter and support after the floods in Northern NSW.  If you can't attend the class, please join us afterwards at 3.30pm for tea and cake. The need for support in Northern NSW is still great and I invite you to join the teachers to be of service to those in need. Use the link below to purchase a pass for the 'Floods
Fundraiser class'. You can join us online or in the studio. I will also have a donation box at the studio for anyone wishing to contribute. Thank you for your support. Namaste.

 

Yoga Basics Weekend 29 and 30 January

Are you are curious about Yoga and the benefits it has to offer? Would you like to 'try yoga'?

The Yoga Basics weekend is a great way to come into the studio, and do a class in a friendly environment with no pressure. We have a covid plan and you must be double vaxed.   There are two classes available - you can come along to one, or both.

Saturday 29 Jan 3.30-4.30pm
Sunday 30 Jan - 3.30-4.30pm.

Cost:
$15 for one day,
$25 for both.

I am a certified teacher with a passion for helping everyone access yoga. I have been teaching since the opening of The Yoga Room in 1997. You are very welcome to see what Yoga has to offer you - which is lots! A regular yoga class helps you to stay focussed, calm, develop strength, and learn to be quiet and still amongst the busy nature of our lives. Feel free to email me if you would like to ask questions: tricia@orangeyogaroom.com.au.  Use the link below to buy a pass for one day or  both.  You will be very welcome!

See you on the mat!

https://orangeyogaroom.punchpass.com/?t=tSe2S8Mvad4arSNVPshC&company_id=10421&as=customer

 

Setting Goals Workshop - 10.30am Saturday 22 January

Hello everyone!  

The January Intensive started this morning but if you would like to join us for 4 or 6 sessions, then please let me know.  You can attend in the studio, or online.  The theme of the Intensive is Support, Lengthen and Release and it's suitable for all levels.

Tomorrow (Sat 22 Jan) I will again hold the annual Setting Goals Workshop.  Incidentally, 20 January was peak time to set goals, so we are not far off that date!  I am offering this workshop free as I think it's a great way to start the year and think about what you would like to achieve.  What goals do you wish to set?  In what areas of your life do you need to pay the most attention?  You can participate in the studio or online.  Use the link below and the discount code SETGOALS2022 at the checkout to waive the attendance fee.

Bring coloured pencils/textas to create your goals chart.

I hope you will take advantage of both these offerings and join me to set yourself up with a clear vision of what you want, even though we are off to a rough start!

Yours in Yoga

Tricia

Book for Studio:  https://orangeyogaroom.punchpass.com/classes/10048320

Book for Online:  https://orangeyogaroom.punchpass.com/classes/10052137

Classes, Passes and Memberships for 2022

Hello everyone!  

We are commencing our regular timetable on Monday 31 January.  All our classes are in studio and online so you have the choice to stay at home, or come into the studio.  We are abiding by all government regulations, including QR codes, vaccinations, distancing and regular cleaning of the studio.  Please be assured we are doing everything possible to keep you all safe and healthy.

There are some additions and slight changes to the timetable this year so read below to see how it rolls out.  I have also created lots of options to be regular in your attendance, either online in your home, or in the studio.  

Ready Steady Focus is a new 30min class which targets a particular area of the body, like the shoulders.  Or we might focus on meditation, or relaxation, or the immune system.  

So read on to find out what we have on offer:

Mondays


9.00-10.30am - General with Tricia
6.00-7.30pm - Experienced with Tricia
 

Tuesdays


5.30-6.00pm - Ready Steady Focus with Tricia*
6.15-7.15pm - Beginner with Tricia
 

Wednesdays


6.30-7.30am - Led Practice with Kim*
9.00-10.15am - Gentle with Sharon
5.30-6.30pm - 10wk Introductory Course with Fiona
6.45-8.15pm - Intermediate/Developing with Fiona
 

Thursdays


9.00-10.30am - General with Tricia
5.30-6.45 - Intermediate/Developing with Sharon
 

Fridays


7.00-7.30am - Ready Steady Focus with Tricia*

 

Saturdays


7.00-8.00am - Iyengar Flow with Kim
4.30-6.00pm - Self Care Saturday 1st Saturday of each month.

* denotes online only.

 

Passes and Memberships

The memberships below are amazing value and allow you to explore your practice and deepen your understanding of Yoga and yourself.  When you sign up for a membership, a weekly amount is taken from your card as it normally would when you purchase a pass.  This means you are not having to find a larger amount of money every 10 weeks.  You can cancel or pause your membership at any time and 7 days notice is required to process your request.  You can read the conditions on the membership page of the website.  You can still purchase a 10 or a 20 class pass, or a casual pass.
 

Membership 1 - $29/week (includes 1 x class per week, in studio or online, and Led Practice online).

Membership 2 - $37/week (includes 2 x classes per week, in studio or online, and  Led Practice).  

Membership 3 - $42/week (includes 3 x classes per week, in studio or online, and Led Practice).

Membership Unlimited - $49/week (includes unlimited classes per week, in studio or online, and Led Practice online).

10 Class Pass -  $230 (includes 10 x classes valid for 3 months, in studio or online).

20 Class Pass - $380 (includes 20 x classes valid for 3 months, in studio or online).

Casual Class $26 (1 x class online or in the studio)
Casual Concession Class $24 (1 x class online or in the studio)

Ready Steady Focus Class $10 (1x class online)

10 Led Practice Pass Term $100 (includes 10 x sessions online)
Casual Led Practice $12 (1 x session online)

Yoga Basics 1 day $15
Yoga Basics 2 days $25

Free New Student Pass (unlimited classes for 10 days).

Use this link to see the passes/memberships or go to the Timetable or Membership page on the website.

https://app.punchpass.com/passtypes

We look forward to seeing you online or in the studio!  Keep healthy, keep practising yoga, and keep being kind to each other.

YogArt

Join us for YogArt on Thursday 20 January.  This is a fun and educational activity for children from 3yrs+.  We have three age groups:

Times

3-6yrs - 9.00am-10.45am
7-12yrs - 15.15am-12.45pm
13yrs+ - 1.00-3.00pm.

Cost

1  child - $55
2 children - $100
3 children - $140.

Fiona from StoryTime at Orange City Library takes the 3-6yrs on an adventure through story, incorporating yoga poses with balance, focus, flexibility and listening skills.  Sharon teaches more dynamic poses to the 7-12yrs coordinating breath with movement and ending with a relaxation segment.  The 13yrs+ will work with more complex poses, developing awareness, mindfulness and being present.

The children and young adults always love YogArt and so do the teachers.  It's fun to see young yogis develop skills that can be used in every day life.

Purchase and book for YogArton this link:  https://app.punchpass.com/passtypes.

 

Get Ready for 2022

New Year and a New Beginning

Hello there and hello cocky!  From beautiful Manly I am working on the new memberships and passes for 2022, which will be ready for bookings very soon.  I had a visitor last night so I'm not working alone!  A reminder that whilst I am taking some time off, the office is closed until 10 January. 

In the meantime, you can purchase casual passes for the January holiday classes right now.  You can also book for the January Intensive and the Setting Goals Workshop, the Yoga Basics classes for new students, and YogArt.  Use the link below to book.  

And another thing ...  if you follow us on Instagram and Facebook you will receive the Setting Goals Workshop free.  Like us and look out for the post in the next few days.  It's not only a great way to start a new year, but a very necessary one.  It creates purpose and motivation for the year ahead and also helps us to reflect on the past.  I am really excited to be offering this workshop for those who want to start 2022 with a fresh and positive attitude and a clear path forward.

Stay posted for bookings for 2022 regular timetable of classes.  Until then, take special care,

Tricia

Book workshops and classes:

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