Jo’s Gems: Dandasana

About 14 years ago I pulled a hamstring doing Hanumanasana (Full splits). I did a really good job (the person next to me hear the popping noise!) I was on crutches for a week and have been working with the scar tissue ever since. You can imagine that I am always looking for insights into how to work more effectively with my hamstring. This fall, I decided it was time to move beyond it entirely and threw it out to the Universe. I had an answer within a few weeks. (That Universe is fast!) I learned it from Jo Zucovitch in a workshop I took with her this fall. This variation is wonderful to teach your students (with or without hamstring injuries) more about staying balanced between the sit bones. It is also helpful for those who hyper-extend their knees.
I am sitting on a block and have another block under my heals. What Jo taught me is the sit bone attached to the hamstring that is pulled is often not grounded. Wouldn't you know, she was right? On the block I could really feel my sit bone on my injured side was lifted. It was suspended ever so slightly over the block. I needed to concentrate to get it down. When I fold forward from that grounded place, the injury isn't as apparent (and it is lessoning with each practice!) Initially, I thought that meant it was the injury caused the imbalance. Jo told me that, in fact, the imbalance was first and it was torn because of ungroundedness of the muscle. Therefore, it is a fabulous position to put yourself and your students in to discover any imbalances before an injury occurs.

I also mentioned this pose is great for those who hyper-extend their knees. Seems like it shouldn't be because you would think the knees would droop and cause hyperextension. Ironically, they don't. One of my students who has serious hyper-extension issues in her knees tried it and agreed. She felt the energy of the pose in her legs and they felt firm. Another colleague of mine, Matt Sanford, was also in the session (he is a yoga teacher who began his yoga career after he was in a car accident that left him paralyzed from the chest down. You can read his amazing story in Waking or check out his website: Mind Body Solutions), wondered if we were feeling the energy of the bones. I have to say that his comment makes sense. There is a deep grounding in this pose. Try it and see how it feels for you!

Jo’s Gems: Ustrasana Variations

I recently had the privilege of studying with Jo Zucovitch at Mind Body Solutions. She is an amazing, open-hearted teacher that gave me many great gems. I have a few I want to share with you over the next few posts. This post is for Ustrasana. These variations are incredible for opening the heart and really getting a lift in your chest. In the two weeks since I learned them, I have felt a tremendous opening in both my chest and my upper back. I hope you enjoy them too!

The first is better if your student is really tight in the chest. Turning the palms out, rest them on a bolster (or bolster with blanket or two as you can see I have in the photo). Be sure you have enough lift that you can really press through your arms. Use the press to lift your chest and roll your arms open even more. Look forward so you can see your chest and watch as you lift it up more.

The next variation won’t be possible with a student who is tight across the chest. Have her repeat the first variation if this one is too deep for her. Lace fingers behind your back. With an exhale, roll the shoulders back and down firmly. If you cannot straighten the elbows and keep the fingers laced, this pose is too deep for your shoulders. Continue with the first variation to prepare for this one. If you can keep your fingers laced, turn the palms down by taking your thumbs down your buttocks. (This move can be confusing because you can go both ways with the hands. If you go the other way, the shoulders will hunch, though.) Then go back to the bolster and again, use the bolster to get the lift in your chest.

After these variations, by the time you get to full Ustrasana, it will seem easy!