Done

Done

I love to practice at home. The feeling for the duration of my practice is lost. That's why I set a timer. Ninety minutes asana practice is a fantastic time. My practice slowed down. I stay in an asana till it feels good. These days I close my eyes. I focus on the inner sensations. It helps me to relax. With closed eyes, I can also better focus on my breath. Time flies. The 90 minutes are over so quickly.

Unbelievable how painful the transitions were today. I crawled from one asana to the next. Doing vinyasas is something else. After the twists of second series the ninety minutes were over. The three lotus pose position finished my practice.
The asanas are improving again. Even urdhva dhanurasana is coming back and it feels good to bent backwards. Patience is needed.

Right now I feel excellent. The mornings offer me horror pain. It's fading away during the day.

Yesterday I had a first phone call with the rolfer. Next Wednesday I'll have my first session. She asked for any issues. I told her about my sacroiliac joint. She is optimistic that she can help me. I don't expect this. But this nice lady is optimistic, why shouldn't I be optimistic, too?

Highlights and disappointments

Highlights and disappointments

I'm back to a good routine. I usually practice in the morning.

On Sunday I practiced second series, on Monday primary, today again second series.

Highlights: 
- I could take my leg behind my head, one after the other during primary. It was not as far and easy-going as it used to be, but it was possible. This makes me happy.
- I could stretch my legs in kurmasana, the body lifted from the floor. Wow. I could even hold this pose.
- Back bending feels great.

Disappointments:
- My practice started hurting again. It's almost impossible to add counter poses. Even a downward facing dog after ustrasana seems impossible. Then the sacroiliac joint seems to be out of place.
- I fall out of headstand, because pain doesn't allow to move slowly out of the pose, also not with bent legs.
- To get out of salamba sirsasana is impossible. I leave out this pose.
- I practice variations, but this is great.

I love that I practice. Being in the asanas doesn't hurt. The stuff between the asanas gives me trouble.

I become more and more flexible. The practice is more and more adjusted to my needs. I left the rigidity behind me.

Life is as it is. I make the best out of the situation.
I tried not to practice. This wasn't satisfying.
I ignored the pain. This I don't recommend either.
I became modest and I'm content that I can practice.

On my list are now 10 rollfing sessions. I don't expect too much, but it's something that I do for myself. It's sort of pampering.

Inspiration by Nancy Gilgoff

Inspiration by Nancy Gilgoff

Here is a link, that describes how P. Jois taught Ashtanga yoga in the very early years.

It's a very interesting article.

As said, many things were changed since the beginning. Too many people wanted to learn Ashtanga yoga. All the compromises that were made on the way made the series not better, but probably more approachable for the masses. I got injured.

I practiced today again. I loved my practice. It was painful. I find more and more ways how to avoid this pain. Posts about this topic will come.

I do it my way.

I do it my way.

Yesterday I practiced the Moon Series by Matthey Sweeney. I think I remember that I had read that he couldn't practice one of the classic Ashtanga series due to an injury. So he created a series for himself that he was able to practice. Sorry, I cannot remember the source anymore.

I love the sequence. It seemed to be perfect for him and probably also for many others. For me it could be a series that I'd like to practice in addition to one of the Ashtanga yoga series, but not as a substitute.

Why? The series consists of mainly forward bending asanas. At the end are a few back bending asanas. After all these forward bending asanas I was not able to do an easy ustrasana. I couldn't reach my feet. After a decade of forward bending I have enough from only forward bending asanas. I've reached a level that is advanced. My back bending isn't. For me a balanced training has twists, inversions, back bending, forward bending asanas. I don't want to forget the balancing asanas.

Nevertheless I learned something that makes it easier to practice with my current issues (back pain). It's possible to move into the trikonasana poses from downward facing dog not from a standing position. This tiny variation makes a difference. It takes away all the burden on the lower back.

I could write more details. But is it really important? I won't follow another strict system. After decades of yoga practice I know my body and I know what is good for me. I keep learning. I'm interested in what others do. At the end I decide if it's good for me.
Joint pain is to be avoided.

When I get up these days, back pain is back. With every hour of being active it disappears. I consider to postpone my practice to a later hour of the day. To focus on back bending feels good, so I'll adjust second series.

I don't know why, but I still think one day this lower back pain belongs to the past. I can live with my current difficulties. It is as it is. It's really not that important. Who cares if I change the series? Who cares when I practice in the afternoon? Life would be boring without issues. I'm not so involved or down in all these happenings. I observe, I'm looking for a solution.

I remember the beginning of Burroughs book 'Junkie': He mentioned why he started taking drugs. He felt cut off from life. Taking drugs meant for him to feel life. Not that I want to recommend to create issues for oneself to get a feeling of being alive. Life means to face different situations. It's not necessary to judge everything. Life can be also observed.

Back to the title of this blog post: One  must find one's own way. Everybody has other possibilities, skills, another body and so on. To have one solution for everybody is an illusion. I do it my way.

I'll keep practicing my possible variations. Patience is necessary. I feel relaxed.



The picture is new, a few days old. Oh my, I felt weak when I tried this pose.

Painful practice

Painful practice

PP - Painful practice.

I have a fantasy: It is that I make a very awkward movement and from one second to the other the back pain caused by my sacroiliac joint is gone from one second to the other. Till this fantasy becomes true, I do what is possible. From time to time I curse, I also motivate myself. You don't give up, I tell myself. I'm not a couch potato and I don't want to become one.

I practice very slowly. But I practice: Hallelujah.

Today back bending was my focus. Before the intensive asanas ustrasana, laghu vajrasana and kapotasana I do the split pose. It lengthens my front side. This allows me to get so much deeper into the back bending asanas than without this exercise. I repeat kapotasana against the wall. It helps me to adjust myself. I think a pose should feel good. In the beginning stretching pain might be felt, but after a while of deep breathing the body should relax and feel good.

I feel like a hero, because I didn't use the pain as an excuse not to practice. Every practice makes the next one easier.

Nutrition is as important as the practice. Both influence each other. These days I try to eat protein at my two main meals that is breakfast and lunch. Today I had soy yogurt with almond puree and the best strawberries I've eaten for a long time for breakfast. My mother-in-law is still here as our guest. I'll go to an Indian restaurant with her for lunch. I know already that I'll order the black lentils. Lentils are also protein. The huge asset of protein is that one feels full for a long time. In addition it's necessary to build muscles.

Oh, I can't wait. I'm so looking forward to my next practice.

Being content

Being content

When I remember how strong and how flexible I've been already and how weak and stiff I'm now, I could get crazy. Yet, this leads to nothing. Only daily modest work helps to get out of the valley of discontentment.

Every day one has to pick up oneself. Sometime I feel tired. Sometimes I feel over motivated. Not thinking too much, stepping on the mat and exploring what is possible on exactly that day is it.

Yesterday I saw a May challenge on Instagram #untagleme. Something new is often inspiring. I have the opinion that those who practice Ashtanga yoga can easily do the poses of other styles and fantasies. So it is. Even though not every crazy pose might be possible. I learned to change anything in a way that it serves my needs.

Today I'll work on back bending again, that is second series.

Stay curious.
Stay hungry. (Not for pralinés.)
These feelings guarantee an exciting life.

Time to move.

Cardio, strength training, Yoga, nutrition

Cardio, strength training, Yoga, nutrition

Cardio:
It's overrated. It's time-consuming and boring. I have the feeling that it has not so much effect on my body. My feet have wounds now from all the walking. OK, I could find better shoes. I admit, that to walk a bit is better than sitting all day long. In order to have a good training for the heart, I think it must bump hard. That is interval training should be added.
Many people do cardio in order to lose weight. Yet not much kcal are used up when walking. In addition one has found out that people get hungry after cardio and eat more than usually.
What I take from all the researches AND my own experiences: It's good to move, but I won't set my goals higher and higher. 70.000 steps every week is enough. I will take steps fast, so that I get out of breath. I consider to go by bicycle much more often. With that goal I won't win a prize on fitbit...haha....

Strength training:
I think it's important and underestimated. It's also rewarding. 30 min every second day is enough. Breaks are important. Being strong makes daily living easier. Being stronger will help me to master some of the difficult asanas. I'm sure. I won't lift weight. My own body weight is enough to work with.

Ashtanga Yoga:
The asset of this activity is that one can get very flexible. I love it. I got stronger, I got very flexible with time. Ashtanga yoga is my focus. The rest of the activities circle around this activity.
Pranayama and meditation is part of this practice, too.

Nutrition:
Everybody knows something else. As a yogini I want to live without doing harm to other creatures. I also want to eat well. It's possible these days. Everything is available, but we also have to make smart decisions.
I had underestimated the importance of protein. I try to avoid sugar when possible and processed food. My portions are small. I have 2 meals every day, breakfast and lunch. this is enough for me. I love to eat.
I'm on my way to become a chef.


On my yoga practice:
The last few days I woke up with back pain. I was not motivated to do anything, but walking around.

Today a new Ashtanga week has started, and I practiced. Oh my it was painful. Several times I did fascia massages. NOW I feel good. To practice these days requires a lot of motivation. I have a focus and a plan. During the next week kapotasana will be my focus. I'll dedicate 20 min to that pose when I do second series. My timer supports me. I started today with the execution of this plan. I did different exercises. I also added passive stretching.
Pictures will follow.

Practice is over. I'm looking forward to the next one.

Picture: Myself 7 years ago on my former balcony.

One hour on the mat, despite Easter

One hour on the mat, despite Easter

One tiny wrong position, one wrong movement and this sacroiliac joint gets crazy and the muscle around it, too. Then I curse, not loud, but I curse. This tiny joint dominates my life. It causes pain again and again. I know what to do to calm it. I have to roll out the muscle with my fascia roll. I had forgotten it at home. Nevertheless, I also know asanas, especially the twists, that help to relax this huge muscle.

I think now strength training will stabilize my back. Let's see.

It was surely a mistake to practice only here and then. This is past, too. I'm on the right track again.

This journey is an adventure. Sometimes it's bumpy. I'm looking forward to my practice tomorrow morning.

This morning it snowed. It looked great. Some trees were green already and then the snowflakes sat on the green leaves to rest there for a while, for a moment.

Cardio, Yoga, Strength

Cardio, Yoga, Strength

I'm sitting here with rosy cheeks. I feel slightly exhausted which feels good. My lousy mood of today is like blown away. I was outside and walked. My goal was to take my daily  10,000 steps. My fit-bit tool says that I walked 7,935 stepy by now. I almost was downtown. To walk 10,000 steps, if one doesn't want to jog takes a very long time. I thought cardio training would complement my yoga practice. To be honest I think cardio training is boring.

What is cardio training? 
One repeats tiny movements again and again. The speed might change. It can be nice to be outside. But that's it. There is scarcly any variation that could make this activity more interesting. Walking, swimming, going by bicycle are typical cardio activities.

Why cardio training?
It shall strengthen the cardio-vascular-system. It's good for the heart, so to say. Sounds good. If it weren't that boring and so time-consuming.

I decided to walk much more as cardio training. Quickly I realized that I need good shoes. Not only this. The sole needs to get repaired rather soon. Or one buys new shoes. I have already red parts on the sides of my feet.10.000 steps, this is something. And in the last weeks I walked even more. The air in a big city like Munich is not so good.

Perhaps I should alter these 3 activities. Walking, swimming and going by bicycle during the summer month could be an idea to make the training for the heart more interesting.

BUT, more important for me is my yoga practice. The strength of yoga is that it's the best stretching activity that I know. Yoga makes flexible. The body and hopefully the mind, too. Yoga has almost no influence on the cardio-vascular-system. One gets stronger, but it's not enough. In order to accomplish some of the challenging asanas like laghu vajrasana it might be necessary to add strength training. Just doing it for 5 breath is definitely not enough.

Strength training is also very important, especially when we grow older. Strength training is very rewarding. Three times a week is enough. Within 30 min a lot can be done. Breaks are important. The practice is sweaty and my heart rate goes up. Results can be felt very soon. I don't want to lift weight. I tried a training that uses my own body weight. This is enough for me. That way my joints don't have so much stress.

Indeed, the fitness industry grew in the last decade. So much material is available. It can be a challenge to find valuable information. It's possible. I read so much during the last month. It can be rather confusing. In the meantime I got an overview again.

I want to do all this effort to stay fit as long as possible. This is one of the promises of diligent yoginis. This practice can help to stay fit. Am I also a bit vain? Perhaps, yes. My body is what I have. I live with it 24 hours every day. I love to take care of this perfect instrument of the divine.

Facing the obstacles can give a lot of energy. Keep practicing. 🏆

15 min longer than yesterday

15 min longer than yesterday

Yes, I did it. My practice lasted 15 min longer than yesterday. I took some pictures of the back bending asanas. It motivates me. It's also a learning tool.
I always add twists after the back bending asanas, but after the twists I had enough. To practice with back pain is not that easy.

What seemed good, turned out to be the wrong path. This is also a life lesson. One never knows what is good and what is not so good in the long run. We tend to judge things, events rather quickly. often we are wrong.
I remember how I jubilated when I learned that I could practice every single day in a yoga studio. It injured me. This rigid asana training ignored every individuality.  I had to return to my home practice. That's what I'm doing now. I practice at home.

Of course I learned something during these years when I went to a yoga class as if I went to work. My concentration improved. Also at home I focus on my practice. I don't leave the mat anymore. I remember that this was an issue during many years. I think this is a huge improvement.

A few months back I attented a yoga class again. I'd like to have a group of practitioners that allows me to exercise what I consider good for me. The teacher practiced and taught at the same time. While he was doing his asanas he observed the few students. From time to time he interrupted his practice to give adjustments.
Practicing yoga means to focus, to concentrate. This is why Indian student went to yoga teacher decades ago. They wanted to improve their concentration to pass the exams. If one tries to do several things at the same time, the energy is scattered. Yoga is also energy work.
What could I learn from this teacher? If he hadn't tried to adjust me and to give me his wrong dangerous tips, I'd probably be there more often just to be part of a group.
It's so important to learn about the own limits as a student as well as a teacher. If you don't know your limits as a student it might happen that you injure yourself. It's always an approach, because often the consequences of  a mistake show the other day and not at once. If you don't know your limits as a teacher, you might injure others.

A friend recommended a very interesting book: 'Your Body, Your Yoga' by Bernie Clark. Alone the forward by Paul Grilley is worth buying this book. Yoga became part of the fitness industry. Yoga became a sportive activity for the masses. There was a need for teacher, a lot of teacher as fast as possible. Quickly teacher trainings (TT) were created: 200 hours of yoga and you're a yoga teacher. Great. The more rigid the teaching is, the easier it is to teach.That's what we can observe in yoga classes these day. This is no more what makes me happy.

There is still one yoga teacher I'd like to see. There is hope. :)
In addition I joined omstar. Kino MacGregor has created this online yoga platform. It costs a monthly fee, I think this is more than OK. Kino is one of the best yoginis, I know. She understands a lot of didactic. And it's motivating to feel part of a group.

Let's keep practicing. What works is worth repeating. What's not working must be left behind.

One hour on the mat

One hour on the mat

It feels always good afterward. To practice with this back pain is a challenge. It requires a lot of discipline to keep practicing. I went from one painful asana to the next. Sometimes I'm also pain free. However, I don't expect anymore to return to that lightness I came from. It feels good to practice at home. I get up at 6 am again. I've time to write my journal. There is even time to sit together with my beloved E, while he has breakfast. When I'm alone I start my practice. Slow. Very slow.

I still love it. I love to stretch my body. The asanas fascinate me.

Strength training is very rewarding.  It's very effective and not so time-consuming like stretching (yoga) and cardio training. Breaks are even recommended. Strength training and yoga fits very well together.

Being alive, being able to practice is enough reason to feel more than content.

Back bending, an overview

Back bending, an overview

My focus is back bending.

How many back bending asanas has Ashtanga yoga, I wondered.

Primary:
1. Setu bandhasana
2. Urdhva dhanurasna

Second Series:
1. Salabhasana A and B
2. Bhekasana
3. Dhanurasana
4. Parsva dhanurasana
5. Ustrasana
6. Laghu vajrasana
7. Kapotasana A and B
8. Supta vajrasana
9. Urdhva dhanurasana

Advanced A:
1. Viparita dandasana
2. Eka pada viparita dandasana
3. Viparita Salabhasana (not possible for me anymore)
4. Ganda Bherundasana (in my next life)
5. Natarajana
6. Raja kapotasana
7. Eka pada raja kapotasana
8. Urdhva dhanurasana
9.. Urdhva dhanurasana

Advanced B:
1. Padangustha Dhanurasana A and B
2. Eka Pada Dhanurasana
3. Eka Pada Kapotasana
4. Parivrttasana A and B
5. Urdhva dhanurasana

OK, I give in. Kapotasana is my next Himalaya. Sometimes it requires many many attempts to climb up this mountain.

Strength training

Strength training

I started with strength training. This time I found an approach that works. It's a 90 day challenge with different levels that got me going. The book is written by Mark Lauren. I have the German version. There are strength training books for men and for women. Englisch versions exist, too. The exercises are very interesting and exhausting. The 90 day challenge is thought through. I don't agree on everything, but this is OK.

There is a group on facebook who do strenght training with this book. This helps a lot to stay committed. The training is without weight, only the weight of the body is used. After the third day only I have already sore muscles. This is a very positive sign. It means I worked hard, I didn't betray myself.

One day I'll come up from the pose on the picture. Strength is needed to accomplish this.