A hollow lock has a similar feeling as uddiyani bandha (upper abdominal lock) where you exhale and draw the abdominal muscles and organs up and under the ribs. The hollow lock is a partial variation that still allows you easy access to continued breath, but also facilitates proper forward folding.

We are familiar with the common abdominal lock that we add to plank pose and back arches. This lock resists expansion of the core, thus holding a shortened position of the chest bone towards the pubic bone-all with the purpose to support the lower back and prevent a passive collapse into the posterior lumber spine.

Very different is the hollow lock. When we slightly hollow the abdomen, the chest actually flows away from the pubic bone. How is this important in our yoga forward bend? When we expand the chest away from the pubic bone, we are also expanding the anterior aspect of the lumbar spine, which reduces the possibility of compressing the intervertebral discs in the lumbar region. Instead of folding into the lower vertebrae, the hollow lock encourages the fold to come more readily from the hip joints.

The hollow lock also has a tendency to create a co-contraction where the back muscles (ie back extensors) also engage to elongate the vertebrae instead of collapsing forward into them.

This application of a hollow lock can first be easily learned in common standing forward bend poses:
*Uttanasana (Standing Forward Bend pose)
*Padangustasana (Big Toe Hold pose)
*Padanhastasana (Hand to Foot pose)
*Adho Mukha Svanasana (Downward Facing Dog pose)

Again, this hollow lock should be mild. Full hollowing like Uddiyani Bandha is not advised as this full lock should only be done while sitting or standing upright, and with a sustained exhale. Since we should have continuous breathing in our poses, you can only do a partial hollow to allow breath to remain fluid.

This hollow lock can be just used for a brief moment where you can hollow just as you prepare to fold forward or can be applied in the middle of the pose to add better alignment and connection to the hip motion. The main point when you are doing this hollowing is to feel your front lower ribs slide away from the hip crest and you experience a shift of pelvis forward into the thighs.

With exploration, you may find that this technique provides great benefits and you can then see how it can be integrated into other forward bends like seated poses:
*Janu Sirsasana (One leg forward bend)
*Paschimottasana (Two leg forward bend)

Not all techniques and alignment cues work for everyone. The great thing about Yoga is we can be fully unique in our practice-doing postures and variations that work for body, mind and energy. Give this hollow lock a try and see how it facilitates a better forward bend.

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We should first address why we do Childs Pose?
*Childs Pose is greatly used as an immediate counter-posing forward bend to a back arching yoga posture like Cobra Pose.
*Childs Pose naturally stretches the quadriceps (knee joint flexion), the anterior muscles of the shin (ankle extension or plantar flexion), lower and mid back extensor muscles (opens the posterior aspect of the vertebral column).
*Childs Pose acts as resting pose and as a great alternative to yoga postures like Downward Facing Dog especially when wrist or shoulder conditions exist.
*Head placement on the ground or on a support provides an energetic connection to the 3rd eye (Anja Chakra)
*The pressure of the forward fold places a light massage on the internal organs encouraging improved circulation to the organs and gastrointestinal tract.
*As a slight inversion, Childs Pose can help release mucous from the lungs.

Understanding the benefits of Childs Pose brings one to appreciate the basic functionality-Childs Pose is a forward bend. Therefore, as a forward bend, the entire portion of the vertebral column should partake in the forward bending benefits to some degree.

A common contraindicated position in Childs Pose is when one places the head such that the fore head and nose come down the ground. By coming down so far on the face, the head is tilted back into a mini-back arch.

This misalignment becomes further contraindicated for those who have a tendency of having the hips lift off the heels. The more body weight one has coming forward into the head, the more compressive energy goes into the unwanted back arch in the neck. Along with potential damage to connective tissue and vertebral structures, the compression releases a negative vibration of discomfort into the nervous system preventing one from settling into the restorative state of the posture.

How Do We Avoid Creating a Back Arch in Childs Pose?

The first aspect to maintaining integrity in the neck is to start with the arms forward as you bend back into the knees. Gently find your comfortable range of motion in the knees, ankles and lower back. Once you reach your points of resistance, notice your hip position. Are the hips still high in the air?

If the hips are lifted off the heels, keep your arms forward or stack your fists to rest your head on your hands. Keeping your head elevated relative to your upper body will prevent gravity from transmitting your body weight into the neck.

If your hips settle well into the heels, place your head on the ground and slightly shift the head so that the nose moves towards the chest bone. Find that the center and upper portion of the forehead rest on the ground and not your nose. Take extra note of how it feels to have the back of your neck still long and open-not sinking and compressed.

For many people, their center of gravity sits higher in the body even if the pose feels mobile and hips lower well. When the arms are set back by the hips, the upper body weight still lifts the hips and pours the weight into the neck. Again, if this sensation of lift occurs, drape your arms forward and create a foundation of working your body weight back into the lower body.

There are other ways to modify Childs Pose to eliminate neck compression including straddling lengthwise over a booster or separating the knees to encourage the body weight to release backwards.

Remind yourself of the function of your yoga poses. Does your alignment and positioning reflect the basic function and generate the benefits desired in each yoga posture? Play with your Childs Pose and find if modifications of arms and props bring a more fulfilling state of expansion and release in this classic forward bend.

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She spends 16-20 hours at a poker table making a living, all while being a full time mom of four and a yoga and health fanatic.

How do you find yoga affects your mental and physical well being, and energy level?

Yoga has been amazing in terms of my mental well being. When I first started I had trouble standing still before poses or just lying still in corpse pose. I was always fidgeting. Yoga has forced me to develop a stillness of mind that I lacked as a completely type A person. I have an ability to focus now that I never had before and that has been amazing for me in the rest of my life.

As for my physical well being and my energy levels, what hasn’t yoga done for me? I am so energetic. My body looks better than it ever has. I am strong. I am flexible. I sleep amazingly well and soundly. I have never done anything so good for my total well being.

How has practicing yoga affected your diet and lifestyle?

Yoga is so cleansing that I really don’t want to muck up my body after putting that much effort into it. I never eat right before yoga and I don’t feel much like eating afterwards. I never want to eat an unhealthy, heavy dinner at night because I will feel it in my belly when I practice yoga in the morning. You feel so cleansed after class why would you ever want to ruin that feeling by eating some sort of fried, greasy food?

Can you share anything you have learned about how to eat healthy and well with a busy schedule and young kids?

I think it is all in the planning really. If you only have healthy choices in your house there is basically no way around eating healthy. I am so busy that I don’t have time for long, lingering restaurant lunches and whatnot. I mainly grab something on the go at home until dinner when I make the time to sit down with my kids. I am a snacker so the snacks in my house are things like dried goji berries, raw cashews, raw almonds, rice cakes, hummus. It is hard to go wrong when that is what is at your fingertips.

I also always have healthy things in my purse, even if it is just an apple I cam carrying around with me. That way I never have an excuse to eat poorly!

With poker being a game that requires long periods of sustained attention, do you find yoga is beneficial in staying strong and on top of your game in a long session that requires continual mental focus?

I used to listen to an IPod constantly when I was playing. But after developing my yoga practice, I found that I did not need it anymore. I used the music as a way to keep focus and get through the long hours at the table. But with the energy and mental focus I have developed and, most importantly, the ability to find stillness, I don’t need the IPod anymore. I used it only a couple’ of times at this years world series and it was because someone totally annoying who would not shut up was right next to me! Even yoga can’t fix that problem.

Do you have any other tips to share with our readers about staying healthy and fit as a busy mom on the go?

I think the biggest tip I can give is to always make sure to remember that if you don’t take care of yourself you will not be able to best take care of your family. As busy as we get, it sometimes feels overwhelming to find time to make healthy choices for ourselves and, usually, when it comes down to a choice between making time for our kids or making time for ourselves, the kids always win. If you make it a priority to take care of yourself, then even if the only time you find to workout is to a video at home after the kids have gone to bed then do that! Don’t put expectations on yourself…just do what you have time for and what you can to stay healthy. You will find that you get back the time you workout with the increase in energy you have that allows you to use your time much more effectively. It also makes you a happier mom. And that is always a good thing!

Duke wrote her first book How I Raised, Folded, Bluffed, Flirted, Cursed, and won Millions in 2005 as well as released a series of Poker DVDS. She is now in the process of writing her second book on decision making and has developed her own production company Ten Dimes Productions, which she started with Actor Joe Reitman. She is also involved in various charitable organizations such as the Make-A-Wish Foundation, Ante Up for Africa (a project with Actor Don Cheadle, Brad Pitt, George Clooney, Matt Damon and Ben Affleck), The Children’s Hospital and The Decision Education Foundation.

Recently, Annie has been featured in Runners World, Forbes.com, LA Times, New York Times, Ladies Home Journal, People Magazine, In-Touch Weekly as well as late night shows, David Letterman, Jay Leno and celebrity appearances on Deal or No Deal and One vs 100

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The hamstring muscles consist of 3 muscles:
*Biceps Femoris muscle that originates at the ischial tuberosity (sit bone) and along the posterior aspect of the thigh bone. This muscle travels down the lateral aspect of the thigh bone, crosses the knee joint, and inserts on the outer edge of the leg (head of the fibula and lateral condyle of the tibia

*Semitendinosus muscle that originates at the ischial tuberosity (sit bone) with the long head of Biceps Femoris. This muscle travels down the medial aspect of the thigh and inserts in the medial region of the tibia.

*Semimembranosus muscle that originates also at the ischial tuberosity (sit bone) and travels down the medial aspect of the thigh inserting at the medial condyle of the tibia.

The basic principle to address with these muscle lines is the Semitendinosus and Semimembranosus muscles travel along an ‘inner line’ of the thigh where the Biceps Femoris muscle travels along an ‘outer line’ of the thigh. For most people, the outer thigh line has greater flexibility than the inner line. Consider how much easier it is to fold over the thigh in Pavirrtta Janu Sirsasana (Revolving One Leg Forward Bend) versus directly forward in Janu Sirsasana? With the leg out to the side, the forward bend moves primarily into the outer line of the hamstrings (Biceps Femoris).

Notice the next time you do One Leg Forward Bend, Downward Facing Dog, or Standing Forward Bend how the feet, leg bone, and thigh ‘want’ to rotate outwards or laterally. This ‘desire’ to rotate laterally is an indication of the pose wishing to move out of the tighter inner hamsting line and more towards the more flexible outer hamstring line.

Next time you do into One Leg Forward Bend, try the following tips to target the more resistant inner hamstring line:
*set your pelvis neutral and perpendicular to your thigh (tendency is to sit with the pelvis turned away from the thigh thus promoting the stretch to go more into the outer thigh line).
*pull the flesh away from the sit bone so you have greater connectivity to the pelvis and to the forward bend that should occur from the hip joint and not the lower back
*slightly rotate your thigh bone inwards or medially-this will be reflected in the toes which should point vertically and not out to the side.
*inhale as you lift open the front ribs and torso and exhale as you fold over the thigh finding just the first sensations of resistance
*settle and breath
*as the vibrations of resistance dissipate, rotate the thigh medially another millimeter or so (very subtle), breath in and lift the front ribs (protecting the low back), and after elongating the spine, exhale and fold a little more into the inner hamstring line

Playing with these inner thigh spirals will help you discover the variations in resistance in the hamstrings. This application of spiraling can be easily added to other Yoga poses:
*Adho Mukha Svanasana (Downward-Facing Dog)
*Uttanasana (Standing Forward Bend pose)
*Padangusthasana (Big Toe Pose)
*Parsvottanasana (Intense Side Stretch Pose)
*Marichyasana I (Pose Dedicated to the Sage Marichi, I)
*Paschimottanasana (Seated Forward Bend)

Be mindful that this spiral application is not over-emphasized. Keep the line of the foot and thigh within normal anatomical positioning. Consider how the natural lines of Mountain pose translate into these forward bends and how thigh spiraling should not go excessively beyond that functional line offered in Mountain pose.

Explore your hamstrings. Appreciate the resistance and variations of flexibility in your yoga practice. Gently and respectful use spiraling techniques to expand these variations of resistance.

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You dry yourself with it after taking a shower, you lay your head against it when you go to sleep. The oil from its seeds flavors your favorite snacks and your probably wearing it right now. Cotton is one of the most widely traded and highly subsidized crops in the world. For the past 7,000 years, mankind has cultivated its fibers into clothing, and pressed the oil from its seeds for sustenance.

Compared to man-made materials like acrylic and polyester, cotton seems like a natural alternative. It is certainly versatile; breathable and cool in the summer, easily layered in the winter. Yet there’s a dark side of cotton that most consumers are unaware of: cotton is the most heavily sprayed crop in the world.

The commercial farming of cotton accounts for over 10% of pesticides and 22% of insecticides sprayed annually, though it is grown on just over 2% of the world’s arable land. In the United States, where cotton heavily is farmed, it’s commercial production accounts for over 25% of pesticides used annually. CLICK HERE to read more.

Thanks to Renu Yoga for sharing this article.

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Yoga For Our Planet
A Risk We Should Not Be Taking
Saturday, September 27th, 1-4pm
At the Semperviva City Centre Yoga Studio
#100 - 1985 West Broadway, Vancouver, B.C.
Fee: $12 - Net Proceeds go to the David Suzuki Foundation

What is really going on with our environment? What do the scientists say is happening versus what the media and our politicians say? Is there a real problem or not? Should we be doing something about it or not? What kind of a world are we creating for our children? If we should be doing something for their sake, what should we do? Ancient Yoga traditions have many teaching on how we can live in balance with our environment. These traditions can be applied to the environmental challenge facing us today.

Come hear Bernie Clark present the current scientific understanding of Global Climate Change and hear how our Yoga practice can help us make a big difference in what is happening to our planet. Learn the 3 Big Easy things you can do to make this difference! This presentation will be of interest to anyone, yogi or not, who is living on our planet, so bring a friend (or two… or more!)

Bernie Clark, in addition to being a Yoga teacher, is also an Executive Vice-President of Canada’s oldest and largest space company. He has a bachelor of science degree from the University of Waterloo and has decades of experience in the field of remote sensing, a discipline that monitors changes on the earth from air and space.

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Consider the number of times you flex forward at the waist or hips in a yoga class. Lower back flexion in yoga presents a number of risks when done improperly. We often hear our yoga teacher telling us to hinge at the hips instead of the lower back. Let’s consider what these cues really mean and offer in creating a safe forward bending yoga posture. First of all we have to go through a bit of yoga anatomy and biomechanics to understand the issues involved in this common movement.

Understand your lumbar lordosis as it is your power position in everything you do. Take care of your back by being aware of how you flex forward and never compromise your back to reach further on your yoga mat.

CLICK HERE to read full article.

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What is Shoulder Impingment?

Shoulder impingement is caused when the arm is lifted above the line of the shoulder. The head of the arm bone (humerus) lifts and rotates into a portion of the shoulder blade (acromion on the scapula). Covering the head of the arm bone are the 4 rotator cuff muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor. Acting as cushioning against pressure and friction, there are bursa sacs that lie between the muscular capsule and the acromion.

When the arm is lifted high over the level of the shoulder, the head of the humerus presses into the acromion. This pressure and friction can develop into inflammation of the bursa (bursitis) or the tendons the muscles (tendonitis). This inflammation can worsen due to repeated impinging actions that can eventually lead to increased pain and limited movement.

Read more about the application of shoulder impingement reduction techniques for your Yoga practice.

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“The purpose of Yoga poses is to generate physical vitality so one can proceed through life with positive energy flow and with a holistic connection to what brings balance and harmony. Standing Yoga poses offer these benefits when mindfulness and proper intention is applied. Without mindfulness, some standing Yoga poses present a tendency towards knee locks and hyperextension, which can produce chronic problems in the function and health of the knee joint.

Some people have a greater tendency towards locking the knees as they have joint structures that promote a hyper extended position when the legs straightened. The legs splay backwards almost like a crescent shape. This hyper extended locked knee position tends to generate a passive stance and allows the body weight to transmit heavily into the ligaments, cartilage and posterior connective tissue of the knees. In addition, this hyperextension and internal rotation creates a line of poor body mechanics including the production unwanted anterior pelvic tilt (promoting excessive lordotic spinal positions) and excessive pronation of the foot.” Read full article.

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By bringing awareness to the cause of these injuries, this yoga anatomy article also offers simple, but effective tips and applications to prevent sacroiliac injuries in these yoga poses.

This is a must-read for all yoga participants regardless of level as sacroiliac injury can occur at any point of one’s yoga practice.

“Poses like prasarita padottanasana (wide legged forward bend), baddha konasana (bound angle pose), and upavishta konasana (seated wide legged forward bend) can be a concern for people with a history of SI joint pain, and can predispose the SI joint to injury.

Wide legged yoga poses can be an excellent way to open the muscles of the groin, bring awareness to our root chakra, and release tension in the hamstrings. Much like any asana, when we proceed without being fully present and engaged - physically and mentally- we are at risk for injury. If we are mindful about engaging the muscles that support the SI joints, we are more likely to enjoy a wide legged practice that is safe and pain free.”

Read full article.

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