Prasarita Padottanasana

Prasarita Padottanasana

Expanded Foot Intense Stretch Pose
Standing Asana

Phase 2

Phase 3

Key Benefits

• The hamstring and abductor muscles are fully developed while blood flows to the trunk and head
• those who cannot do Sirsasana can benefit from this pose
• increases digestive powers
• removes fatigue
• reduce body weight

How to get into Prasarita Padottanasana

1. Stand in Tadasana and jump 4 1/2 feet wide, now spread your feet wider.
2. Place your hands on your waist and extend your frontal spine while keeping the thighs back and tailbone in. Open the chest and  look up.
3. Extend your trunk forward. Place the hands on the ground in between your feet shoulder width.
4. Bend the elbows back, relax the head, and extend the torso down.  Bring the crown of the head to the ground.
5. Straighten the arms and extend the sternum forward. Keep the legs firm, as you press in the edges of the feet, take the hands on the waist, come up first parallel to the floor, then up to standing. Wiggle the feet slightly together and jump the feet to Tadasana, then take the arms down.

Modifications:

• Keep palms slightly forward, the head can be forward and not in line with the feet
• Rest your head on a block

Notes:

• This pose can be done in phases as your hamstrings start to open and you can extend the torso down keeping trunk concave from the hips to the neck. 
• Phase 1- Extend the torso upward to the ceiling, opening the chest and lifting the spine. 
• Phase 2- torso parallel to floor, hands either on hips or on either side of foot, concave back.
• Phase 3- extend torso down resting your head on the floor, slightly rounded back. 

Parsvottanasana

Parsvottanasana

Extended Side Angle Pose
Standing Asana

Key Benefits

• relieves stiffness in legs, hip muscles, wrists, necks, shoulders, elbows and makes hip joints and spine elastic
• while head is resting on knees teh abdominal organs are contracted andtones
• removes stiffness in wrists
• corrects round and drooping shoulders
• deep breathing easier in full pose
• calms the brain

How to get into Parsvottanasana

1. Stand in Tadasana, Place hands on hips. Extend the arms over the head, turn the arms out, sweep the arms around as you bend the elbows bring the palms together with fingers pointing up towards the neck, into Paschima Namaskarasana. Expand the chest and lift the sternum. 
2. Jump feet 3 1/2 feet apart. Turn right foot 90 degrees to the right and turn the left foot all the way in, as you turn the torso facing to the front leg. Breath. 
3. Look up towards the ceiling, lengthening the torso away from the hips and lengthen the front spine over the front leg maintaining a straight spine and extend torso parallel to the floor. Look forwards. 
4. Extend spine down the leg, bringing stomach to the thigh, chest to knee, and chin to shin. Look towards foot.     

Modifications:

• Use a wall with the heel of the back foot against the wall, for balance stability
• Place hands on waist and bring the elbows back behind the torso as you open the chest. 
• Hold elbows or wrists behind torso if your hands will not come into Paschima Namaskarasana
• Place hands on ground or on blocks on either side of front foot. 

Notes:

• This pose can be done in phases as your hamstrings start to open and you can extend the torso over the leg. 
• Phase 1- Extend torso towards the ceiling, lengthening the torso away from the hips and extend the spine upwards 
• Phase 2- lengthen the torso parallel to floor, hands either on hips or on either side of foot, concave the back.
• Phase 3 - extend torso over the front leg resting the head on the leg. As in picture

  

  Phase 1

  
  

  

  Phase 2

  
  

  

  Phase 3

Where to learn American Sign Language

Learning a new language is a feat. Deciding where or how to learn a language is a challenge. As a stay at home mother of two young children I have found many options for learning American Sign Language (ASL), but quite a few were too expensive, or too time consuming to work with my family's schedule. However, we are lucky there are many options that are becoming more available today.

Traditional route
Jr College/ College courses- these classes are taught in person typically by a person well connected in the local Deaf community. ASL is traditionally split into 4 classes with a few extra options depending on where you live. In Bakersfield our local JC also offers a Deaf Storytelling, and Deaf Culture class. Colleges often offer an AA or BA with ASL and is a good starting point for a career within the Deaf Community. This is the most costly route and will take 2 years at least to do all 4 classes.

Local route
Community classes- These are often offered by your local Deaf agency, or School of the Deaf. These classes are affordable and are done in sessions. Look at your local Deaf Agency for when they are available and if they offer above ASL 1.
Deaf Churches- Deaf Churches are great resources for practicing ASL skills. They often hold events and are very open to people coming to learn. Pastor's are patient and understanding, church members are very open and welcoming. At times these churches will offer classes to the community that are equivalent to an ASL 1 course.

Non traditional Route
Internet- There are many available options to learn vocab and grammar online. These classes can be free, or very reasonably priced. The benefit is the availability to go at your own speed, you can cover ASL 1-4 with ASLU in a matter of months if you can memorize vocab well, and you can do it from home, so you are not adding the cost of child care to the cost of classes. I have listed my favorite options on my ASL page. Where this route fails, is the ability to converse and get outside of your head. ASL is a visual language. You need to have real conversations, and as with Yoga it is best learned in the presence of a teacher. Be prepared to have learned bad habits, and be ready to correct them. If you go this option I highly recommend you spend extra time within the Deaf Community to gain trust and learn properly from fluent signers.

Native Signers- As with all languages immersion is key. The more you can immerse your life in ASL the faster you will learn. Look for Deaf groups, events, go to their activities when you feel you can hold a conversation. The Deaf community is very welcoming and friendly. They are patient when you show you are willing to learn. Happily, unlike many other languages you do not need to go out of the country to immerse yourself in ASL. The more you learn from Native Signers the less you will need classes to teach you.

Don't forget your family. If you are learning ASL teach your children. One of the best ways to learn is to teach. But please remember ASL grammar and English grammar are different. If you talk as you sign you are using incorrect grammar, and be prepared that is a bad habit that will need to be fixed one day, but that is not a reason to not meet those in your Deaf community.

Virabhadrasana II

Virabhadrasana II

Warrior 2 Pose
Standing Asana

Key Benefits

• correct deformity in legs and tone muscles
• relieve backaches, neck strains
• reduce fat around waist, hips, thighs
• reduce acidity, release gas, remove heaviness and bloating sensations in stomach
• vital organs are stimulated and activated
• improve function of reproduction system

How to get into Virabhadrasana II

1. Stand in Tadasana, jump feet 4 1/2 feet apart, into Utthita Hasta Padasana
2. Turn right foot 90 degrees to the right and turn the left foot slightly in, Parsva Hasta Padasana. Breath
3. Keeping the center of the trunk vertical exhale and bend the right leg until the thigh and the calf form a right angle. The shin is perpendicular and the thigh is parallel to the floor. The bent knee does not extend past the ankle, but is in line with the heel.
4. Maintain the back leg straight, the foot anchored on the floor with the hips in line with the back of the legs.
5. Extend the arms out sideways from the center of the chest. Expand the chest. Align the shoulders over the hips.
6. Turn the head to face the right and gaze softly at the right hand. Do not turn the trunk.
7. Breathe. Pull with the left arm and back foot to come out. Repeat on other side. 

Modifications:

• Use a wall with either the heel of the back foot against the wall, or the whole back body against the wall for stability, and alignment
• Yoga Horse for foot, knee, hip, back problems. Be sure to see a CIYT (certified Iyengar Yoga Teacher) for assistance with your practice. 
• chair for stability

Notes:

• Can be done without fear during pregnancy, although using support of a horse or chair is best under guidance of an CIYT. 
• Jumping movement and pose can be done during normal menstruation 

Laughter at the Allergist

I recently took my kids to have allergy tests. How those went is a rant I'm not willing to post today. We went back this last week for our results. I just knew there would be understanding and relief with the results.

Emma first. She is allergic to cats -she loves cats, dogs -we have 2 large dogs, horses -Daniel rides horses weekly, and dust -we live in Bakersfield. I laughed out loud and rather loudly as the results were read back to me. Her allergies cause congestion in the sinus cavities. Being around all her allergies constantly can and does explain her constant sinus infections. Having her adenoids removed has helped, but she still gets infections. Now I get to come up with a feasible action plan for her, so she is not miserable.

Playing Dad's trumpet

Now Daniel. Cats- again loves cats, environmental mold- explains why he was sick all winter, and weeds- again Bakersfield is in a drought most people have weeds for lawn, including a large portion of ours.

I am opting to try an essential oil blend instead of giving them daily allergy medication. Emma has had such a hard time with constipation that I am currently giving her a lot of apple juice to try to help, and essential oils. I can't imagine what a daily medicine would do to her little digestive system. I am also looking at a good probiotic to help that sweet gut of hers.

Now to come up with an action plan that does not include getting rid of dogs or keeping her inside constantly.

Progress....

The past four months have been filled with progress and it makes me so happy to see it. My kids have not been sick as often, and appear to be our typical happy children. Emma is getting ready to start Speech Therapy and her signing constantly improves. Daniel still rides with MARE and will start Pre-K with Inspire Charter School, where hopefully he will be able to receive Speech Therapy as well as attend a preschool.

I found out I was pregnant and have had to deal with the effects of depression on my prenatal body. The first trimester I could not take any medication- and now my medication has been changed for this pregnancy. I found I will have a C-section, for my health, and I have been coming to terms that during all 3 pregnancies I had depression. It is not uncommon for me to have the thought of a miscarriage come as a relief. Simply knowing that thought stems from the depression and not from my own desires is a huge relief and a step in healing.





I have moments during my day where I feel real joy, at times it comes when my Daniel wants to sit and only play the piano all day long, or when Emma continuously signs as she talks so I understand what she is saying, followed by an enthusiastic "YEA". Other times it comes when I sit and laugh at my children wanting time away from each other and they say "go away" and I know that my daily struggles are the same as everyone else's problems.







I have tools to help myself, my family is always my first. My faith gives me an anchor and strength, and Yoga has been a great resource for community, learning, and stress relief. I have to remind myself that this baby puts off some of my goals for another year or two, but I remind myself that my Senior Teacher, Carolyn Belko, told me she heard Mr. Iyengar state, The first two years of a child's life is a mother's yoga. That phrase helps me be ok with delaying my life plans. Because I know that there is no greater institution in this world than the Family, and that "children are an heritage of the Lord".

I know with help this pregnancy will be my best because unlike the others I am prepared for the hard times, and I can truly savor the good.

Sunday, joyful kids. Happy parents. Good day at church with people who love being with us. There is. Nothing better than being around people who want to get to know you.... As I have some musical number in my head now.

Spending time together is always fun. I love watching Emma squirm away from me to get to her Dad. I love watching Daniel race down the hall towards me or Dad. I love seeing him turn and twist to look for his best friend, hoping he is at church, because church isn't the same, and he wants to sit by him.

Family is the basic unit of society, and being at church always reinforces that for me. We come as a family, we sit as a family, we have a chance to learn with friends, then we leave as a family.

I will continue to teach that to my children as they get older, I never want the happiness of seeing Mom and Dad leave their faces, teenage years are allowed to hide it as a show for their friends if needed...... But I will deal with that in years down the road, I guess that is why we are learning ASL right?