Lately, I have readdressed a sacro-iliac injury with the help of  Gary Kraftsow’s Viniyoga Therapy for Lower Back, Sacrum and Hips. One of the key practices in the sequence for Lower Back pain is called Dwi Pada Pitham which is a variation of Setu Bandha Sarvangasana, which is practiced by keeping the arms palms down at the sides and inhaling to lift the pelvis off of the ground into Bridge Pose and exhaling to lower each vertebrae back down onto the mat. After practicing this several times, on the inhale, lift the hips and pelvis off of the ground and at the same time raise the arms overhead and again exhale and lower the arms and hips synchronistically back down to the floor. The Viniyoga tradition of yoga incorporates the use of the breath with each inhale and exhale specifically synchronized with each movement of the body. This practice has helped to stabilize the pelvis and eliminate the chronic lower back pain in the sacro-iliac. In fact, in a workshop with Gary last spring I experienced Zero pain in my lower back for the first time since receiving the injury over 10 years ago.

iHanuman Yoga Teacher, Lillah Schwartz, of Lighten Up Yoga in North Carolina has created a series of videos to improve posture. The third in this series is a version of Setu Bandha Sarvangasana, or Chatush Padasana,  Four – Footed Pose, as it is called in the Iyengar Tradition. You can watch this video here:

And Boulder Ashtanga Yoga Teacher Richard Freeman Teaches Teachers how to assist students in Bridge Pose during his Teacher Intensive in November 2009

Additionally, take a look at a few of our favorite Bridge poses from across the web and to learn more about the photographers, please click on the photographs and tell them that you like their photo. Like us, we are sure they would love to hear from you.

Wintertime is a time when we are asked to be particularly smart and intelligent. Why? Because if you are not, you can freeze to death!

Now, thankfully, most of us are not likely in a position to freeze to death but we do run the risk of leaking heat into the cold outside and therefore losing precious energy. Our immune systems can be easily taxed so we must preserve our energy to sustain us through the cold months ahead. We are no longer graced by the bounty of the summer harvest, so we must dig into our root cellars and preserved foods to carry us through.

Luckily, we all have the gift of practicing yoga.
Did you know you can practice yoga anywhere? You may not always have the comfort of your yoga mat or your favorite teacher.

For those of us who work a steady 9 – 5 job, where we are often doing the same thing for long periods of time, we have several options to break up our day:

* Practice warming breathing techniques simply by closing the left nostril and breathing through the right nostril.

* Practice Urdhva Hastasana: Stand up or stay seated and raise both arms overhead to stimulate energy. Simply raising the arms overhead will heat the body.

* One of my favorite warming practices is Sirsasana, Head Balance. While you may not feel comfortable practicing Sirsasana in your cubicle, it is a great way to start the day. Head Balance is not only warming, but it brings circulation to the brain and invigorates the body after a cold night’s sleep. If you are grappling with a question, Sirsasana turns everything on its head and gives a different perspective.

For a great introduction to Sirsasana, watch John Schumacher demonstrate the pose on our YouTube Channel. In fact, he demonstrates several Standing Poses which are all strengthening and warming poses for the body.

For more strengthening, John’s Summer 2009 audio classes are available in our download store.

For gentle therapeutic practices, Try Lillah Schwartz’s practices
Relief from Neck and Shoulder Pain And Freedom from Back Pain.

If you really want to get warm, join Chandra Om for her Maha Sadhana, Teacher Training and Immersions this Winter.

OR
Sara Avant Stover for her Happy Woman’s Retreat, in Chiang Mai, Thailand.

Now that’s Hot!

Wherever you are this winter, rest assured that iHanuman is storing away our nuts for the winter in the form of warming yoga downloads.

Stay in touch, Stay Warm, and Stay Inspired.

Namaste,
Sara Miles Pope Agelasto
Managing Editor and Co-Founder, iHanuman.com

“Thank you for helping to build the bridge with iHanuman.”

• Featured Teacher: Chandra Om
• Featured Audio Downloads: John Schumacher’s Summer 2009 Live Classes
• Featured Video Download: Lillah Schwartz’s Relief From Neck and Shoulder Pain
• Yummy Winter Recipe: Sweet Potatoes and Greens
• Sara Avant Stover’s: Five Steps to Overcoming Anxiety

FREE CLASS SCHEDULE

• 9 am Wake Up Yoga – Kim Dry
• 10 am Back Care Basics- Lillah Schwartz
• 11 am Yoga for Core Strength – Kay Harold
• 12 pm Gentle Flow Yoga – Gea Skeens
• 1 pm Open Heart Yoga – Lillah Schwartz
• 2 pm Cleansing w/ Twists – Kim Zdanowicz
• 3 pm The Energy of Yoga – Mili Perez

Lighten Up Yoga Center, founded by Lillah Schwartz, is now celebrating its 28th year and has been serving the Asheville community since 1981. Based in the Iyengar Method, our classes are progressive and safe for beginners, yet challenging for students of all levels. Visit www.lightenupyoga.com to learn more