Hero on Block

Simple Spinal Twist

Modified Seated Half-Fish

Start with Seated Half-Fish, then make these adjustments.

• Wrap your front arm around your shin and outer thigh.

• Draw your rear shoulder back.

Shoulder Stand with Block

(directions)

Wind Relieving

Draw your knees into your chest, hip-width apart, and hug tightly.

Head to Knee

(directions)

Legs Up the Wall

(directions)

PMS

This may sound shocking, but when PMS strikes, sometimes chocolate alone just isn’t enough. You can eat yourself into a Ben & Jerry’s frenzy, but overindulging on sugar only sharpens the premenstrual pain. The result is a quick upswing in your blood sugar that’s followed by a rapid decline—and then your headache and hunger strike again. I know the idea of unrolling your mat isn’t nearly as alluring as reaching for the remote to watch reruns of Sex in the City is, but do yourself a favor and try this sequence out. Make sure you are equipped with a bolster, if you have one (or use folded blankets). It may take a little extra support to make you feel better, but yoga is up to the challenge. Drop the ice cream and kiss your mood swings good-bye.

TIP

A fellow teacher introduced me to rice-filled pillows that can be warmed up in the microwave or oven and used on any sore part of your body. Try adding the warm pillow to your tummy during some of these restorative poses for extra relaxation.

Seated Forward Fold on a Bolster

Start with Seated Forward Fold, then make these adjustments.

• Place a bolster along your legs.

• Turn your face to the side.

• Relax your arms.

Single Pigeon Fold on a Bolster

Start with Single Pigeon Fold, then make these adjustments.

• Place a bolster lengthwise against your front foot.

• Turn your face to the side.

Revolved Bolster Twist

Sit sideways at the base of the bolster, bending both knees at a 90-degree angle while keeping the upper thigh in and the lower thigh back. Twist your torso away from your front thigh and rest your face.

Supported Reclined Bound Angle

Follow Reclined Bound Angle, but use a bolster behind your back.

Supported Legs Up the Wall

(directions)

YOGA AND YOUR PERIOD

For years, an epic battle has raged about whether a woman should practice yoga during a woman’s menstrual period. Some yoga teachers simply say no inversions should be done. Remember Pattabhi Jois, who pioneered the ashtanga tradition? He encouraged women to take an entire “ladies’ holiday” from practice.

Personally, I’m an avid fan of “no flow on my flow,” because anything more strenuous than reaching for my Trader Joe’s dark chocolate truffle bar is a . . . stretch (in the non-forward-fold sense). Not to mention that bulky pads don’t look so cute in skintight Lululemon pants.

I officially consider myself out of commission during the few days leading up to my period, as well as on the first days of my actual period. You can normally find me working flips in a handstand until I can’t see straight, but at a certain time of the month I’m usually propped up on the couch with a novel in hand and a spoon poised above a container of Almond Dream chocolate ice cream. On these days, the idea of lifting my frontal hip points to engage my core makes my ovaries scream in surrender—and I’d like to point out that “surrender” is a wonderfully common yogic theme, one I like to teach. I admire the yogis who practice daily no matter what, but even the most devoted practitioner can use a rest.

The whole theory behind taking a break from yoga during your period is, in my mind, a form of respect. Some teachers will say you shouldn’t invert during your period because the bloodflow will get stuck. Now, honestly, that sounds like an old wives’ tale to me, but logistically speaking, if something is trying to get out, it doesn’t make a whole lot of sense to turn it upside down. Or twist it. Or strain it. Or do anything more than easy, supine postures, some bolster snuggling, light walking, and all those bites of chocolate.

But seriously (and I am very serious about my chocolate!), your period should be treated with great respect. It is your body’s time to clean and begin a new cycle, much like the full cycles of postures that we go through in yoga. I constantly teach my students to stop and observe themselves before they begin to move. Notice what is happening in your body (as well as your mind) before you race to get where you think you should be.

My advice? If you need a “ladies’ holiday,” by all means, take one. Don’t ignore the way you feel. Stop, observe, acknowledge, respect, and rest. Honestly, you’ve earned it. Period.

Menopause

I e-mailed an amazing student of mine who is going through menopause and asked her if any particular yoga poses help to alleviate her symptoms. She replied: “Savasana—lol!” That’s not far from the truth! Menopause carries with it an onslaught of frustrating and often painful symptoms—hot flashes, anxiety, irritability, and insomnia, just to name a few. But it’s an unavoidable stage of life. Instead of focusing on the dark side, think of it as a rite of passage. In the same way that you should respect your fertile years and menstrual cycles, menopause is a time to honor your body and its natural shift. It always feels better if you and your body are playing for the same team. Once you’ve made peace (or at least struck a truce!) with your situation, treat yourself to these poses. Instead of giving you a sequence of moves, I’ve broken down the postures by the symptoms they help.

TIP

An overwhelming number of women claim inversions help the most to relieve their menopausal symptoms. Practice one of the challenging sequences from this book followed by a Handstand and a Headstand, leaving plenty of time to hold the restorative postures. This will help to burn off anxiety and encourage a state of deep rest.

Hot Flashes

These unexpected flamethrowers send menopausal women for a major loop. The key to alleviating them is to focus on cooling maneuvers and use plenty of props.

Supported Reclined Hero

Start with Reclined Hero, then make these adjustments.

• Layer two blankets over a bolster. Place your hips on the ground in front of the bolster.

• Keep your knees touching.

Half Plow

Start with Plow, then make these adjustments.

• Keep your legs straight.

• Rest your feet flat on the seat of a chair.

Anxiety, Irritability, and Insomnia

These poses will help you shut out distractions, soothe your mind, and calm your nervous system.

Standing Forward Fold

(directions)

Wide-Leg Forward Fold

(directions)

Fatigue

This pose opens your chest and heart, delivering a renewed sense of energy and joy!

Supported Bridge

(directions)

Breakouts and Blemishes

It’s impossible to hide breakouts (you can’t wear that floppy hat forever), and acne products tend to make matters worse by overdrying your skin and causing peeling and redness. Yoga isn’t a dermatologist, but it can help to clear impurities from your skin. Inversions increase bloodflow to your face, bringing with it oxygen and other nutrients that fight off free radicals and encourage skin cell renewal. They also leave you with a fresh-faced glow when you’re back on your feet.

If you have chronic breakouts, you might want to reconsider your diet. Check out the recipes in Chapter 4 for fresh, nourishing meals. You may even want to detox for a few days to get your system back on track. Complement your healthy eating habits with regular twists that help to eliminate wastes and toxins from your body. Finally, don’t forget to work up a sweat! Sweating opens your pores and helps to push toxins out. Make sure you use a good facial cleanser after your practice, and drink plenty of water after practice and in general.

TIPS

• For a natural blemish buster, try dabbing a few drops of tea tree oil or organic coconut oil on your blemishes. Tea tree oil is famous for its drying properties, while coconuts have antifungal and antibacterial properties.

• Nibble on green grapes as a refreshing snack. They are high in vitamin C, magnesium, and potassium, which all help clear your complexion.

• Cheers, mate! Drink several cups of chamomile tea daily as an internal cleanser. It reduces skin inflammation (also in lotions).

Sun Salutation A

(directions)