Yoga for Guides, Part III: Asanas to do at home
By Richard Parker, Rock Instructor & Certified Kripalu Yoga Instructor
In the first article (Yoga for Guides, Part I), I discussed some of the areas of the body that take a beating from guiding and some of the poses used to address them. In the second article I discussed meditation and how it relates to yoga (Yoga for Guides, Part II). This piece focuses on some of the specific benefits guides could gain from a Yoga practice that includes postures (asanas), breathing techniques, and meditation. Just a reminder, it will not be possible to learn these asanas from this article, but my hope is that it will motivate some to find a qualified teacher.
The home practice is the foundation for your asana practice. To reap the benefits of asana, one should practice multiple times a week. The guiding lifestyle requires travel and can include many nights in tents. Although it is possible to find good yoga classes while traveling, being able to do your own practice, even for 10 minutes in camp, will increase the benefits and save money. Here is a general sequence for 15-60 minutes (depending on your pace and how long you chose to hold).
A key idea is NOT to think of this practice as a strength workout, but as a stretching and centering time to increase flexibility and reduce stress. One should be careful not to strain or to push the “edge” in any posture to avoid injury. Important: do not stretch connective tissue in asana practice (ligaments, tendons). Stretching these structures is injurious. This is a balanced sequence and the order of the poses, especially in the end, is important. Try to match breath to movement throughout.
Warm Up…where you gently allow the body to prepare for movement by warming up muscles and by easily moving joints (to stimulate the release of synovial fluid), by gently moving the spine in the six directions of the spine (extension, flexion, lateral and twist each on both sides). Try to have your inhales come when the chest is open and exhale when compressed or twisted.
- Sitting, legs crossed, inhale arms over head, ex down…eventually add twist
- Table (on all fours)…cat and dog stretches…inhale dog, ex cat…add walking your hands around one side and then the other for a gentle twist
- Move hands ahead 6-8″ in table and flow forward in to cobra and back into child’s….inhale forward, ex back…
- Move into low lunge and let hip of straight leg drop…both sides…can add twist…
- Take other postures that feel good to complete the warm up…follow the body
- Standing Poses…these poses can be held, pulsed, or linked together, vinyasa style…high lunge, warrior 1, w2…trikonasana (triangle), side angle, etc
- Lateral: 1/2 gate, standing half moons, ½ gate
- Balance: tree, crane, eagle, dancer…also can be linked…arm balances like crane, side crane, 8-angle pose, peacock, etc
- Inversion: legs up wall or in middle of room, half shoulder stand (full shoulder stand a bit risky for neck), headstand (watch the neck!), forearm balance, etc
- Back Bend: bridge, cobra, sphinx, ½ and full camel
- Forward Fold: happy baby, all from seated and straight leg: legs together, legs wide apart….or various forward folds from a standing position…either feet hip width or wide…
- Twist: from easy pose, or matsyendrasana (seated or lying down)
- Relaxation (savasana): lie on back with feet apart, hands away from your sides, palms facing up, close eyes and when the mind wanders, simply return your focus to your breath. Try to stay in this pose for at least 5-10 minutes. All of the activity of the asanas has prepared you for this deep relaxation…be sure to take advantage of this.
It is my hope that these three articles will encourage you to consider adding Yoga to your daily routine for health, stress relief, and muscle and joint health. At age 60, I have no doubt about how this practice is helping me to continue with my life as a guide and athlete. More importantly, this practice has brought me increasing equanimity and well being. Please email me if you have any questions.
A climbing guide since 1977, Richard is a certified Rock Instructor and certified Kripalu Yoga Teacher.
