Iyengar Yoga Encinitas

A Source Of Excellence in Yoga Learning

A New '20 Minute Fix' Yoga Practice Home Sequence

Yoga centers across the country are using our Level 1A Basic Standing Pose Sequence as a handout for their classes. Hundreds of people have downloaded that sequence sheet from around the globe.

Says one student of Level 1A sequence:

I used the sequence sheet and it took me about 45 minutes to complete. It actually might have been shorter if I hadn’t nodded off during the savasana!

The Center also offers a shortened version called the 20 Minute Yoga Fix. For the rare day that you don’t have a lot of time to practice, and ideal practice after a long day at work. This  ’20 Minute Yoga Fix’ is a simple sequence you can follow at home.

Keep Space In The Neck

It is important to keep space in the neck. In order to do so, keep the shoulders away from the ears and the ears away from the shoulders. Then, lengthen the sides of the neck evenly. Always turn the head to position it last thing after entering in an Asana.

Avoid Pushing The Knees Back

Use your thigh muscles to lift your kneecaps. Then extend your outer knee tendons from the center, to upper and lower leg. Press the front center top thighs back not the calf muscles. This will help avoid pushing the knee back.

How To Wash Your Mat?

Have you taken your mat camping? Take advantage of the warm weather and wash your mat! Place it in the Gentle cycle with a little detergent, let it spin, then hang it out to dry. Thin mats take a day to dry; thicker mats will take 2 days to dry out.

Sauca clean inside and out.

 

Props: Marvelous Mats

Yoga mats come in all colors, sizes, textures. Although they seem to be the most essential prop, many practiced without them until they came on the scene in the 80’s. The first ones were nonstick mats to put under carpets protecting and enhancing the life of the carpet.

Now, a yoga mat is one of the most adaptable of all the props routinely used . The mat’s wonderful stickiness keeps you from sliding when you jump into a pose. Folded, it supports your head, wrists, forearms and elbows in Headstand, Sirsasana, and many other asanas.

Travel tool and at home

When traveling, a folded mat easily fits in the bottom of a suitcase.

At your destination or at home, if you have carpeting you can adapt your standing poses to practice at the wall. With the anchor of the wall the pose will go deep to the bone, and give added stability. Spongy carpet is no more an obstacle. Just place the end of the mat perpendicular and flush to a wall. Then practice standing poses with your back foot against the wall. Come into Triangle Pose and other poses with the wall as your guru. Press the outer edge of your foot as if you are filling up the space between the floor and the wall.

Chest opener

Before closing your practice with Savasana, add one more chest opener with your mat. Roll the mat tightly and place it perpendicular to your spine. Lie down on top of the roll with the mat touching the bottom tips of your shoulder blades. Press the tops of your shoulders to the floor. Keep your legs in supta tadasana, straight legs with tailbone in or you can bend or cross your legs.  Breathe, and feel the transformation.

Mats Go Green

At Iyengar Yoga in Encinitas we only purchase plant-based and eco-friendly mats. They are the green or blue colored ones and are imported from Europe. Most on the market today are petrol-based, some are rubber.

So it is important for landfill not to throw away old mats. Most older mats, and many today are made using PVC, or polyvinyl chloride. While the vinyl helps give the mats their famed “stick”, the oil-based material almost never disintegrates. We recommend turning that old mat into something useful instead. Cut it up and sew or glue pieces together for many uses. Tie small mat strips together to become play toys for your kitties. Use the mat as packing material when you need to store things or move. Turn the mat into a door mat to catch dirt, dust and leaves. Use it under your carpets!

Keeping Mats Clean

Several of you have asked about how often to wash your mat. Personal preferences vary, but a good rule of thumb is to wash your mat at each season. And, of course, wash it whenever it’s dirty!
It’s easy to wash a mat. Just put it into your washing machine with a small amount of mild detergent. Use a cold water setting and spin. Hang it to dry.  And if you have ideas for ways to recycle and reuse an old mat, please post them on our Facebook page.

© 2017 Iyengar Yoga Encinitas