Hot Yoga Topics > Posture Questions
Mary-Rush: For Pranayama, coordinate belly-in with fully lifting the elbows, raising the chest, expanding the ribcage wide/ side to side; now, just before the exhale, forcibly PULL in your stomach, lifting your upper body even more. Keep your tailbone straight down. This full inhale will feel amazing. In other poses (and life) many of us chest-breathe; avoid that. Either inhale/suck the stomach in (Pranayama) or inhale/balloon the belly out (Savasana) and benefit your entire body with breath.
Rhonda Uretzky, E-RYT
I played the flute in grade school and my teacher used to tell me to fill my belly with air in order to make that breath last longer (longer, stronger notes). We really can apply that type of breathing to other areas of our lives.
Laura
I guess my struggles breathing while sucking in the belly are associated with certain postures--the first part of Awkward pose, Standing Separate Leg Head to Knee pose, and Rabbit in particular.
I find it really hard to focus on sucking in the stomach in these while still getting air into my lungs. Sometimes it gets so bad in Rabbit that I have to come out early even though I love that pose and what it does for my scrunchy thoracic spine.
Is it just me? Maybe it’s just my big ol' belly that's the problem… :)
Mary-Rush
Mary-Rush: I don't know if this will help or not but when you exhale think of your entire abdominal wall wrapping/contracting around your torso. When you exhale start the contraction/exhale from your lower (below your belly button) abdominals and move upward to wrap around your ribcage - like a zipper. Try to keep the contraction in the lower abdominals throughout the pose. In my experience that helps me stabalize in the standing poses and helps open my hips and lower back in some of the floor poses such as Half Tortoise (Ardhu-Kurmasana). It also helps me to remember to lengthen the spine and lift out of the hips.
JuneS
I read that doing Kaphalbhati breathing is similar to doing 100 sit-ups. (aside from clearing out the toxins)
JaneC
Mary-Rush: In describing your struggles with sucking in " your big old belly" (I think you're gorgeous BTW) you have also touched upon what you will see when you are a teacher: many body-centered issues we feel are deeply connected to emotional issues or limiting beliefs. Yes, the physical and anatomical suggestions are helpful; and yes, loving yourself and hearing your Mentor will be powerful.
Rhonda Uretzky, E-RYT
Thanks, Rhonda. It's funny--the struggle with body image has figured interestingly into my practice. I used to be too self-conscious to NOT be covered up in class, but you get to a point where you say, "Screw it, I want to be comfortable," and eventually, "I want to make sure I can see if my muscles are engaged." And even now, each class is a series of phases of adjustment to being basically naked in front of a mirror, and in front of other people. Initial self-consciousness. Gradually diminished awareness. Then, finally, acceptance and gratitude.
Mary-Rush
Has anyone experienced a numbness in their hands during the first part of Half-Moon Pose (Ardachandrasana)? I have noticed the feeling during the first set when reaching to the right and to the left. I meant to bring it up at the posture clinic. I primarily notice it during the first set.
JuneS
On an anatomical level, numbness can be anything from poor circulation in the extremities to a pinched nerve (but you don't feel any pain so this is probably not the case). Remember in the posture clinic when Carly showed us to lock/stretch the arms by pointing the fingers down BEFORE lifting the arms overhead? Try this technique as we set up for Ardha Chandrasana.
Rhonda Uretzky, E-RYT
Thanks Rhonda, I will focus on the extention before I lift my arms.
JuneS
This was a very interesting read that I have found quite helpful. I used to get the numbness in my hands when I did Ardha Chandrasana, but that has gone away, I am pretty sure it was from a pinched nerve. I think Yoga has helped it not be pinched anymore :). What is the posture class June is speaking of? I have recently heard about this 5 minute camel and I am defiantly curious! Have you done this before? Going to different Yoga studios used to interest me as well. However, the reason I came back to Riverflow was because of the script, and now I am memorizing it. Kind of ironic! I do want to learn the 90 minute script as well. It is also ironic that Yoga is supposed to be my me time, and a 90 minute class is a true hot 26 class doing the poses twice…..there are more benefits for me to take the 90 min, but I just don’t have the time….I laugh at myself. In the future do you think Riverflow will offer a 90 minute class? I would be interested :)
Lisa N
I know I keep posting here, but I've been practicing so much that all these questions are coming up!
Here's one that I've been meaning to ask for awhile: Does anyone have any good tricks for breathing while sucking in the stomach? I always have trouble doing both at the same time!