You just saw someone on a yoga account of Instagram performing a one-armed handstand with a mid-air split. Then you think to yourself, “Is that really what I need to achieve to practice yoga? No, thanks.”
Let’s meet in the real world.
Yoga is a wonderful process. It is a practice, not a “perfect.”
The word “yoga” actually means “to yoke” (or to hold and control) – so the word was originally used as a verb. If you said, “I yoga’ed today” you would not be entirely incorrect.
At Hot Yoga Bowling Green, we always present our classes with an emphasis on variety so that every person within the group benefits from the experience and can take something away from being here. Every movement in our all-levels classes is designated as accessible for the general population. Your safety and success are our top priorities, so you will hear us remind everyone in class to go as far into a pose as you feel today. Don’t go to pain and definitely do not push through pain!
Regardless of what style or method of yoga you decide to practice, the breath will be your first and foremost basis of concentration.
Practice smooth, deep breathing daily. If you are involved in a regular exercise program, remember that breathing is supremely important. If you are a writer, manager, business owner, teacher, student, contractor, carpenter or chef… breathing is important.
When you begin a yoga practice, be sure to follow a methodology that recognizes the requirement of breathing in everything.
Then begin as a beginner. That is not double-talk. We have a philosophy at Hot Yoga Bowling Green: “Enter each class with a beginner’s mind.” It is sometimes difficult, but coming to yoga class without expectations and with the open mind of a beginner creates so many possibilities for learning and growing within your own practice. Even as a yoga teacher, this author continues to learn and expand through sharing practice with many students in the class. A small variation upon a pose, a pause for aligning properly, a moment of extra breath during the execution of a yoga posture, or going for a slightly straighter or deeper advancement are all defining and encouraging moments!
Follow the proper steps for safely getting into and then exiting each pose. Foundation, form and then function. If you practice every step of your yoga pose without skipping over an important element, you will find that your progress becomes smooth and life-changing. Begin with the basics, be patient until perfection is in sight and advance slowly and safely. Breathe with every movement – even when you aren’t practicing a “flow.” Don’t be in a hurry. The most common mistakes that I see are beginners and intermediate practitioners jumping into advanced postures, such as handstands and other inversions and binding poses which require practice and training for flexibility and strength, before they are ready. Advancements come with time and regular training, not with pure determination. If you remember the original movie “The Karate Kid,” take a lesson from Mr. Miyagi as he mentored Daniel while teaching him how to block and punch. He taught Daniel to practice the basic movements many times before he actually applied them in an advanced situation. Breathe. Learn. Practice.
Go from beginner to advanced yoga practitioner in your own sweet time. Stay healthy and happy while enjoying the journey that we all love – yoga! We have a great example for you that you can begin practicing during the month of March. Remember, for all things yoga, contact Hot Yoga Bowling Green Director Andrea A. Forsythe, RYT-200, at Hot Yoga, 730 Fairview Avenue, Suite C-2, Bowling Green, Kentucky 42101. (270) 793-0011 hotyogabowlinggreen@yahoo.com. Coming to Hot Yoga BG in March, 2021: Watch for a brand new 6am class on Tuesdays, exciting class change on Thursday evenings, AND Sunday classes being added! Refer to the schedule at hotyogabg.com for updates & details…
And now, here it is – your March 2021 “Pause for a Pose,” the Crow – variations modified to advanced (Bakasana sequence).
Remember to transition from one element to the next only after you have safely and confidently performed the previous pose variation numerous times. Safety and proper execution always! If you are beginning a new program, always consult with your primary care physician or trusted healthcare professional before proceeding.
Begin in four points/all fours, hands and knees position. Flex the feet into dorsi flexion and walk the toes up toward the wrists. Inhale, then on the exhale bend the knees forward to the triceps, float the forearms to the floor and raise the hips upward. Knees on the triceps above the elbows. Lean forward into the forearms. This is modified Baby Crow. When you’re ready, engage the abdominal muscles and the upper body, then lift your feet off the floor while leaning deeply forward – Baby Crow. When you are ready to proceed to Crow standard, push up to all fours position again, bend the elbows toward the legs to almost 45 degrees and place your knees on the triceps above the elbows. From this leapfrog position, lean forward and fix your eye gaze to an area 18 inches forward on the floor. Lift the feet off the ground as you find balance. Hold and breathe. When you’re ready to advance to Half Flying Crow, go for the modified entry first. Proceed as if you are going to Crow. After placing the knees to the triceps, lean forward and lift your non-dominant leg straight up behind you with straightened knee. Lean deeper into the grounded tricep and slowly lift the grounded foot off the floor while finding balance and engaging all muscle groups possible. Be careful and take your time. Repeat this on the opposite side. After you feel confident with this version, take yourself into Crow fully and then proceed to lift one leg up, hold for a time and then return the knee to Crow. Then lift the opposite leg up while holding Crow and hold for the same duration of time. This requires considerable concentration, balance and strength. There is one more advancement in this particular series – the full Flying Crow – which requires going from Crow to Half Flying Crow and then lifting the other leg upward while in mid-balance. This is a super advancement and could result in a fall and injury if not practiced by a very seasoned yogi after mastering the other sequence elements first. This fully balanced inversion is best when practiced with an experienced spotter! Simply go where you can today. Practice safely, slowly, joyfully and without ceasing. Everything from modified beginning to super advancing is beneficial in so many ways! Namasté.
-by Tony Bishop, E-RYT, YACEP
About the author: Tony Bishop, E-RYT 200, YACEP,is co-founder, former owner and continuing teacher at Hot Yoga Bowling Green, Kentucky. He is registered with Yoga Alliance, certified and trained in a myriad of health and fitness disciplines including Hatha Yoga, Yoga Personal Training, Yoga Coaching, Yoga Teacher Training, Sil Ium Kung Fu, Tai Chi exercise, Spinning/Indoor Cycling, PowerHouse Pilates Instruction, Core Conditioning, Self-Defense programs and Boot Camp variations. He has more than 6,000 hours of yoga teaching experience and is an avid researcher and proponent of progressive yoga movement. Tony and his partner/wife Anice are owners and directors of “Revelation School of Yoga, RYS,” a Yoga Alliance Registered Yoga School to take yoga teacher training to the next level in this region! Contact: 270-646-7814, a.bishop1398@gmail.com or YogaDaddyTony@gmail.com.
