Bikram Yoga Richmond

Sasangasana – Rabbit Pose

The progression between Camel Pose and Rabbit Pose is one of the most stimulating and beneficial parts of the Bikram Yoga series.  Both poses open the spine deeply, helping to stretch and stimulate the inter-vertebral disks.  This helps to not only ensure proper spinal alignment but helps to maintain the spongy nature of the disks which helps them absorb shock from daily movement to prevent back pain.  Highly therapeutic for the nervous, skeletal, digestive and glandular systems, this pose is difficult to master but well worth the effort.

Rabbit posture - Bikram Yoga San Antonio

Strengthens: Abdomen

Stretches: Muscles of the back
, shoulders,
 scapula,
 medulla oblongata



Stimulates:
 Thyroid, 
parathyroid

Physical Benefits:

• Provides maximum longitudinal extension of the spine.
• Stretches the spine to increase proper nutrition to the nervous system.
• Improves the mobility and elasticity of the spine and back muscles.
• Helps balance and regulate metabolism.
• Balances hormones.
• Improves digestion.
• Helps relieve glandular problems.
• Helps improve conditions of the sinus, common cold and chronic tonsillitis.

Emotional Benefits:

• Helps with depression.
• Helps with insomnia.
• Releases issues with taking on responsibility for the happiness of others.

Energetic Benefits

Opens the back of the heart chackra.

Posture Tips

Rabbit pose is one of the most challenging postures to master in the Bikram Yoga series. This is a posture where it is especially important to pay attention to the dialogue.

Always start with the right grip in the pose. The thumbs should be included with the rest of the fingers, thumbs on the outside, fingers on the inside.

Once you are in the posture, do not move to correct it. Fix the posture in the set up, not when you are in it. – Bikram

The biggest misconception beginners have about rabbit is that there should be no weight or pressure on the head. In fact, about 15% of the body weight should be in the head.

The dialogue will always encourage to lift the hips up, which is important to the pose. But it is important to never sacrifice the grip to get the hips higher. Remember, it is the grip and pull that create the force to stretch the spine.

If there is too much pressure on the head, grab lower on the foot – Craig Villani

The harder you pull on the feet the better of a compression you will create, benefiting the organs.

Try to eliminate any gap under the ankles and work to have the heels together through the pose.

While pulling on the heels, lift the shoulders away from the ears.

Wishing you a happier rabbit experience!

- Oh My Yoga

On Saturday, January 21, BYR students congregated at the studio for the much-anticipated January posture clinic.  Led by the unparalleled Barb Towell, students were treated to a special two-hour workshop that helped to demystify some of the most challenging Bikram postures.

Barb begins the clinic by explaining the basics behind a straight spine

Senior instructor Barb Towell launched the workshop by explaining the term motif.  The classically-trained and professional opera singer sang for us a brief, recurring melody from the opera Carmen.  ”This line of music pops up again and again in the opera,” she analogized.  ”In the Bikram series, we see the same thing happening with different motifs, and one of them is about spine stretching.”

We progressed from sitting to standing with a perfectly straight spine.  One we had mastered the proper spinal alignment, we were confronted with one of the biggest challenges of the series: proper breathing.  Rather than breathing from the belly, Barb had us practicing what she calls empowered thoracic breathing–which entails breathing with chest and rib expansion, all while keeping the stomach firmly sucked in!

A hands-on approach to breathing: Barb, Julia and Dave model the correct form for pranayama breathing

We put our breathing into practice by examining some of the spinal postures such as Awkward and Eagle.  Even when our legs were shaking from sitting into the chair, we strove to keep our spines straight and bellies sucked in.

Students use the mirror to help keep their spines perfectly straight while in the third part of Awkward

In the second half of the clinic, we laboured through straight-spine postures that also required locking the knee: standing separate leg stretching and seated head to knee with stretching.  After building a solid foundation with our straight spines, we were able to add the new element of a lamp post leg to these tricky postures.

Students aim to keep their spines straight as they swan dive forward

After two hours of theoretical and practical guidance, we left with a repertoire of tips to advance our own practice.

A huge thank you to Barb Towell for sharing her expertise and enthusiasm so that we can all gain the benefits that come from being aware of our own spinal alignment.

Be sure to join us next month when BYR offer its monthly posture clinic!

- Sandra Gin

BYR teacher Julia Heath has made yoga an integral part of her personal and professional life.  The 30-year-old Richmond native is a full-time Bikram yoga instructor working out of three studios: Richmond, Coquitlam and South Delta.  In addition to a busy work-week—she’s also a freelance online content writer—Julia manages to take between three to five Bikram classes a week!

Like most people, when Julia first began Bikram yoga, she struggled with the commitment.  While earning a degree in Communications at SFU, she would go through periods where she didn’t practice at all.  “I hate to admit it,” she confesses with a laugh, “but I was one of those students who would leave the room!”  After graduating, she worked as a Communications writer for four years in Vancouver and London, England.  “My two years in England made me realize how much I wanted to come back and pursue yoga,” she explains.  Craving the vibrant and healthy ‘yoga culture’ of Vancouver, Julia returned to Vancouver in 2008 and soon found herself packing for Teachers Training—in Acapulco!

Julia executing a beautiful triangle posture on the beach in Mexico

As a full-time teacher of the past three years, Julia is still surprised at the amazing things yoga brings to herself and the lives of others.  “I learn so much from my students,” she humbly explains.  “I’ve seen people heal their injuries through regular practice, and I’ve seen personalities change and open up.  It’s truly inspiring.”  Despite the series being the same 26 postures each class, Julia marvels at how impactful her words can be when it comes to correcting her students’ postures.  “It’s so interesting to watch all the bodies move along with the words, and then the littlest word can make the biggest difference to the posture.  Sometimes I’ll just sit and meditate after class to reflect about the incredible things that came up that day.”

Not one to rest upon her laurels, Julia has set a few resolutions for her own practice at the dawn of the New Year.  In addition to doing at least two 30-day challenges this year, she hopes to clarify her practice by strengthening her mind-body connection.  “I want to get out of my head more so that I can be ‘in the moment’ instead of reacting to my postures.”  Personally, Julia has made it her goal to take on a volunteer role this year—perhaps at the Richmond CHIMO centre.

Newly married as of June 2011, Julia expects that one day there will be children in her life, and she is looking forward to practicing right through a 9-month pregnancy.  “The best thing about this yoga is that literally everyone can do it,” she says, recalling the vast range of ages and abilities found in every yoga class.

A teardrop-shaped bow post on a Mexican beach

Look for Julia on the schedule of BYR’s extraordinary teachers.  Her passion, dedication and charisma will leave you feeling empowered to make yoga an even greater part of your life.

-Sandra Gin

Today is the very last day of 2011!

Many people take part in the ubiquitous tradition of making resolutions for the year to come.  Unsurprisingly, losing weight or getting into better shape is the most common goal that North Americans set as they ring in the new year.  Despite our best intentions, this is also the most commonly unattained resolution, and for good reason.  Losing weight often requires an entirely different way of eating, exercising and living.  Below are a variety of weight-loss and fitness recommendations from BYR:

1. Practicing Bikram yoga is just one way to bring a powerful exercise regimen into your life.  The members packages at BYR  are designed to help students commit to a regular practice so that you don’t abandon your fitness goals.  Perhaps this is your year to make the financial and time commitments that come with continuous practice.

2. Joining up with a buddy is a great way for both parties to stay accountable.  BYR has extended its one-month trial until the end of January.  For only $39 + tax, you can sign up a loved one and begin the journey to good health together.  For more information, click here:

http://www.bikramyogarichmond.ca/Memberships/introductory-offer.html

3. For an even more rigorous challenge, BYR will be offering its next 30-day challenge through the leap-year month of February!  Over the next couple weeks, you’ll be able to sign up for the popular event.

http://www.bikramyogarichmond.ca/Events/30-Day-Challenge.html

4. BYR owner and master teacher Dave Groves has set his own fitness resolution by signing up for an incredible 90-day Body by Vi challenge.  Body by Vi is a regimented nutritional diet based on powerful supplements and shakes paired with an appropriate fitness routine.  For more information on this transformational and fast-growing challenge, see Dave’s personal challenge page:

http://davegroves.bodybyvi.com/

5. And finally, for the tech savvy among us, you can download a new app from the Apple Store called The Eatery.  

This free app uses crowdsourcing to help you keep track of your eating habits and collect feedback on the nutritional value of your meals.  By snapping and posting photos of your meals on your smart phone, you can become more conscious of your consumption patterns.

Invite your friends and family to download the app as well, and you can support one another in this fun and encouraging online community.

As the last hours of 2011 pass us by, let’s reminisce on our milestones from the past year and celebrate an even better–and healthier–2012!

Happy New Year,

Sandra Gin

One of the things I love most about Christmas is the elaborate holiday feasts. When I was younger (and didn’t have to worry about my metabolism), I would relish in the double dinners, sugary desserts and boxes of chocolates. Now that I’m married, I have to multiply my holiday eating times two!

If you’re anything like me, you know just how easy it is to over-indulge in a caloric super spree at this time of the year. Especially if you can expect a meal like this over the next three days:

Or if it’s accompanied by some delectable goodies like this:

And to top it all off, you may even find yourself imbibing on some of this (granted that you are of age, of course):

While getting together with loved ones and celebrating the best time of the year is important, it’s easy to get carried away.  I’ve never been able to stick to a diet or shy away from Christmas baking, but I wanted to try something new this holiday season.  I call it a “one-for-one” diet.  For each dinner, party or dessert, I will strive to match it with one class of Bikram yoga.  That way, even though I might be caught taking another slice of my aunt’s famous apple pie, I can rest assured that I’ll be working my butt off the next morning.

Better yet, BYR is even offering classes right through the Christmas weekend and New Year’s Day!  Check out our special holiday hours so that you can make yoga a regular part of your own holidays.

Here’s to a Christmas that is filled with family, fun, food and yoga!  Wishing you the best that this season has to offer.

One-for-one,

Sandra Gin