Archery Inspired Yoga: Connecting to the Heart

Looking for a way to soften your heart and ignite your warrior’s courage? This archery inspired yoga sequence will help you get there.

Practicing Beyond Your Comfort Zone

If you live in Los Angeles, you’ve heard of Terranea, the coastal resort considered the gem of Palos Verdes. Terranea is well-known for rooms with sweeping ocean views, first-class dining, and sea-side nature walks. Yet this pristine resort has much more to offer by way of self-discovery than appears on the surface.On my most recent visit to Terranea, I decided to escape my comfort zone and try something completely new: archery. And boy, was I glad I did.

From the hilltop overlooking Terranea’s private beach cove, I saw canvas covered cork targets in the distance, lined up along the cliff wall. As I embarked upon the sandy walk downhill, the targets looked bigger, but no less intimidating. We were greeted by our instructor, Bob, who assured us that no one would get stuck by any arrows that day. Over the next hour, we were taught the basics of archery. As we began to practice using the bow and arrow, I was struck by how much the pulling of the bowstring required a soft, gentle touch while holding the arrow.

In some ways, it felt familiar to my yoga practice because posture is integral in archery. (Have you ever seen an archer slouch while aiming to shoot?).

With each subsequent loading of my bow, I became more practiced and adept as my focus narrowed. I stopped noticing extraneous sounds around me and began to only hear my breath and see the target. And there, with the waves crashing behind me, bow pulled taut in direct aim at the target, all that was left was my breath. Just as when I am in the zone during yoga practice, each moment became solely about the breath and the connection to my heart.

The focus of this archery inspired yoga sequence is about centering the heart.

As I have now made archery a regular hobby, I have come to appreciate the connections between yoga and archery. A true warrior, just as a yogi, leads with her heart and seeks peace, no matter the circumstance. She centers herself with her breath and keeps her awareness fully in this moment.

Before the sequence, start with a few sun salutes or other preparations to warm up your body.

Warrior I (Virabhadrasana I)

Starting with your left foot forward, and your right foot at 45 degrees. Bend your left knee directly over the ankle and face your hips toward the front of your mat. Inhale and reach your fingers to the sky, engaging the triceps to straighten your elbows. Hold here for 3 breaths.

Warrior II (Virabhadrasana II)

From Warrior I, turn your back foot to 90 degrees and rotate your hips to the long edge of your mat. Keep your left arm extended over your left leg, and bend your right elbow, resting your right hand near the front of your right shoulder. Gaze over your left fingertips as you breathe here for 3 breath cycles.

Reverse Warrior (Viparita Virabhadrasana)

From Warrior II, keep the front knee bent over the ankle, and place your right hand on your heart as you reach your left arm overhead. Shift your torso so your heart shines up to the sky and allow your gaze to follow your left hand. Stay in Reverse warrior for 3 breath cycles.

Upward Facing Dog (Urdhva Mukha Svanasana)

Cartwheel your hands down to the earth to frame your left foot. Step the left foot back, into plank pose, then lower yourself all the way to the ground. Press your hands firmly into the earth, and lift your torso up and through your arms. As you straighten your elbows, shine your heart to the sky. Engage your quadriceps by pressing the tops of your feet into the ground, and lift your knees off the mat. Hold this posture for 1-2 breaths.

Bow pose (Dhanurasana)

Lower to the ground and lay flat on your belly with your forehead resting on the mat. Bend your knees and catch hold of the ankles. If this is not accessible to you, wrap straps around your feet to extend your reach, and catch hold of the straps. Inhale and press your ankles away from your hips as you lift your chest and knees off the mat. Stay here for 1-2 breath cycles, or however long feels good for you.

Archer Pose (Akarna Dhanurasana)

Come to a seated position and extend your legs straight out in front of you. Bend your right knee and rotate it out to the side. Flex your hips and reach forward to grasp your left big toe with your left index and middle fingers. At the same time grasp your right big toe with your right index and middle fingers. On an inhalation sit upright and lift your right foot and knee off the floor, pointing your right elbow behind you as if you were drawing back on a bowstring. Draw your right foot as close to your ear as is comfortable. Keep your gaze focused forward over your left foot. Take 3-5 breaths here.

Flow through one sun salutation and perform this sequence on the other side. End in Savasana.

Ingrid Yang

Dr. Ingrid Yang, M.D., J.D., E-RYT500, C-IAYT, is a physician, certified yoga therapist, Reiki master and an advisory board member at wellness company obVus Solutions, where she contributes her expertise to the breathing exercises featured in the minder® posture corrector + breathing coach app. When not practicing medicine, Dr. Yang leads yoga trainings and retreats all over the world, with a special focus on kinesthetic physiology and healing through posture modification, breathwork, meditation and mind-body connection. Dr. Yang has authored two books: Hatha Yoga Asanas and her latest release, Adaptive Yoga, published in November 2020.

ingridyang.com

The post Yoga for the Warrior Heart: Archery Inspired Yoga appeared first on LA Yoga Magazine - Ayurveda & Health.

Tips for Gift-Giving

Celebrating love is always a welcome practice in yoga, but can sometimes be forgotten in the hustle and bustle of life. For those of us whose love language includes gift-giving, it can be challenging finding the right present to show your affection to your significant other. So, to make it easier on you, we rounded up and categorized a no-fail guide for yoga-inspired Valentine’s gifts that any man in your life will love. (Dad jokes included.)

Bonus, many of these brands carry a women’s line as well, so you can do some of your own shopping while you find your Valentin’s gifts for the yoga men in your life. Or your gifts for any time of the year. It’s a win-win for everyone.

1. CUSTOM NALGENE WATER BOTTLE

The Nalgene Customizer allows you to create a one-of-a-kind, nothing-else-like-it bottle. Personalize the bottle any way you want – #Namaste, a photo of your yoga-loving man in mountain pose, you name it. And you’ll have fun making it! $20.

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2. SOLIOS SOLAR POWERED WATCH

Powered by clean, renewable energy, and built with components that are easy on the planet, your man won’t be late to yoga with this sleek and eco-tech watch. Starts at $265.

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3. WOLVEN’S ONYX JOGGER

This classic, signature black jogger is made to move with a yoga practice and sustainably made from post-consumer plastic, helping to keep plastic out of our planet’s delicate ecosystems. $88.

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4. BODEWELL LIVING CANDLE

These candles offer positive affirmation for your man including “Radiant”, “Human” and “Noble.” They are all-natural soy wax, lead free cotton wicks and dynamic synthetic fragrances for the cleanest burn. $60.

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5. WEIGHTED EYE PILLOW

The Miranda Bennett weighted eye pillow is heatable and perfect for savasana. Created entirely from the naturally dyed textile remnants left after the garments are cut, this special collection is hand-dyed in-house in Austin, TX with non-toxic, plant-based dyes. $38.

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6. SMALLHOLD MUSHROOM GROW KIT

Give (and gift) new meaning to farm-to-table with Smallhold Specialty Mushrooms Grow Kits. He can grow and harvest Blue Oyster and Lion’s Mane mushrooms to cook when he makes you dinner. Starting at $34.

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7. VIORI RICE SHAMPOO AND CONDITIONER BARS

These all-natural Longsheng rice shampoo and conditioner bars are inspired by the ancient rituals of the Red Yao Tribe, so your man with the man-bun can get his shampoo on. $13.

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8. BOODY PULLOVER HOODIE

Made from a blend of sustainable bamboo viscose and organic cotton, the BOODY Men’s Weekend Pullover Hoodie features breathable, odor-resistant and moisture-wicking properties. Something to wear during the forest walk he’ll take after saving it! $89.95.

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9. MUD/WTR

MUD\WTR is a coffee alternative that has 1/7th the caffeine of coffee, and uses a blend of masala chai, cacao and adaptogenic mushrooms.  MUD\WTR starter pack $40.

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Ingrid Yang

Dr. Ingrid Yang, M.D., J.D., E-RYT500, C-IAYT, is a physician, certified yoga therapist, Reiki master and an advisory board member at wellness company obVus Solutions, where she contributes her expertise to the breathing exercises featured in the minder® posture corrector + breathing coach app. When not practicing medicine, Dr. Yang leads yoga trainings and retreats all over the world, with a special focus on kinesthetic physiology and healing through posture modification, breathwork, meditation and mind-body connection. Dr. Yang has authored two books: Hatha Yoga Asanas and her latest release, Adaptive Yoga, published in November 2020.

ingridyang.com

The post 9 Valentine’s Gift Ideas For Your Yoga Man appeared first on LA Yoga Magazine - Ayurveda & Health.

Dr Ingrid Yang Photo by Bhadri Kubendran

Sharing a Mindful Yoga Journey as a Mindful Life Journey

The path to a meaningful life is far from straight and narrow. My professional career began as a stressed-out prelaw student-then-attorney, before I made the career leap to yoga teacher/studio owner in my mindful yoga journey.

While stepping away from law was a difficult decision, I realized that practicing medicine was my true calling, and the place where I could contribute most to the world. Even before I entered medical school, I knew in my heart that incorporating yoga could, and would be, beneficial and integral to how I would practice medicine.

Today, in my practice, I meld the wisdom and therapeutics of yoga with rigorous scientific investigation, creating the space for deeper healing and wellness.

Now, I am a physician and yoga therapist and two-time author. I use my skills as a former attorney to advocate for my patients. I am also an advisor for the tech wellness company obVus Solutions, where I design the breathing exercises featured in the award-winning minder® posture corrector + breathing coach app, lead health coaching, and host continuing education webinars for health professionals. It is an honor and a thrill to contribute to the world in such a unique and exciting way. And I have to say, gratefully, that I love my life. But a mindful yoga journey, or any journey, was not an easy path… It never is, is it?

Dr Ingrid Yang Photo by Bhadri Kubendran

The Path to Living my Purpose

Having participated in a few different careers, I feel I am truly living my purpose as a physician, advising and educating people on their health. I started practicing yoga because I needed it on a very personal level. Along this path, I had to ask myself really hard questions at times when the “right” answer seemed impossible to find.

In college, I was a type-A go-getter in New York City, full of ambition and energy. Yet, the stress and pressure I put on myself felt suffocating. I was anxious and rigid, both physically and spiritually. Luckily, a friend recommended yoga to help ease my emotional inflexibility. Yoga taught me that I could just breathe in each moment: I did not have to prove or accomplish anything. I could just breathe and exist. I had never felt so relieved.

In my medical practice, I have found that a blend of ancient and modern healing methods have proven to be highly effective as the Covid-19 pandemic crisis unfolded in 2020. As a frontline healthcare professional, my patients benefit from a unique blend of mindfulness, breathwork (pranayama), and yoga asana in ways that counter their unique challenges. I find that these techniques greatly benefit those who are suffering and recovering from the alarming effects of the virus and help create a deeper sense of calm, which facilitates healing.

A Mindful Yoga Journey Includes Breathwork

I believe that all my patients benefit from the inclusion of mindfulness and breathwork, and have observed that people generally experience more ease in recovery, both during their hospital stay and after they are discharged home. My hope is to see more of this type of awareness introduced to the general public, which is why I’ve taken on the role of advising tech-wellness company obVus Solutions on the breathing exercises featured on the minder app. It brings awareness to the general public on the importance of better posture and breathing, two components which are crucial to helping improve overall health. My mission is mindfulness, not just in fields of medicine and yoga, but for the wellbeing of our entire population.

My path as a physician and yoga therapist has allowed me to witness how a dedicated yoga practice, when made accessible to everybody, can truly change one’s path to wellness. My latest book, Adaptive Yoga, highlights a variety of physical and physiological conditions in populations who have historically felt that their disabilities precluded them from practicing physical yoga. The book illustrates variations and adaptations to poses, which provide therapeutic comfort and increased confidence to all yogis.

To that end, I teach weekend-long trainings on Adaptive Yoga, including at Prana Yoga Center in La Jolla, for both yoga and medical professionals. A highlight of the training is that it outlines the biomechanics of altered anatomy and physiology of numerous conditions and shows how best to adapt poses for these populations. The training also provides trauma informed mind-body principles and practices, which have been shown to help those with students lead healthier, fuller lives.  I am also presenting at the Global Yoga Therapy Conference, virtually, in August.

Dr Ingrid Yang Photo by Bhadri Kubendran

Cultivating Work/Life Balance

Despite all my responsibilities, I hold a healthy home/work balance high on my wellness checklist. As a yoga therapist, I understand first-hand how important a personal yoga practice is in helping to maintain this sometimes precarious balance. I like to get away to the LA retreat staple, Terranea, to practice yoga on the beach, commune with nature, and get away for quiet meditation while listening to the ocean waves. In my free time, I also turn to surfing, where I find solace in the mindfulness and presence of riding the waves.

Dr Ingrid Yang Photo by Bhadri Kubendran

“Surfing is simply another form of yoga practice, and the uncertainties and challenges of wave-riding mimic those experienced in everyday life; we breathe and flow in each moment, and as life presents itself to us and we allow ourselves the time and space to be aware, we can see that we flow in sync with nature’s intentions.”

In all of my years working with people on yoga mats and in hospital beds, I have seen firsthand that burnout and exhaustion are one of the major causes of physical illness and disease. I believe in the restorative power of stepping away from the chaos of our daily lives and the power of mindfully setting the intention of self-care; on a physical, mental and spiritual level.

Retreats with Dr Ingrid Yang

Over the past few years, I’ve led yoga and meditation retreats in various destinations, incorporating wellness and healthy living practices on all levels. I hope LA Yoga readers will join me for either or both of two upcoming destination retreats currently scheduled: One in Portugal, September 2021, and one in April 2022 located in beautiful Playa del Carmen, Mexico.

If there is one thing that makes us feel more alive, it is travel. I find travel takes me out of my comfort zone and helps me connect with nature, as well as old and new friends. I love to experience different cultures, which is why I lead yoga retreats in different countries around the world.

Ingrid Yang

Dr. Ingrid Yang, M.D., J.D., E-RYT500, C-IAYT, is a physician, certified yoga therapist, Reiki master and an advisory board member at wellness company obVus Solutions, where she contributes her expertise to the breathing exercises featured in the minder® posture corrector + breathing coach app. When not practicing medicine, Dr. Yang leads yoga trainings and retreats all over the world, with a special focus on kinesthetic physiology and healing through posture modification, breathwork, meditation and mind-body connection. Dr. Yang has authored two books: Hatha Yoga Asanas and her latest release, Adaptive Yoga, published in November 2020.

ingridyang.com

The post The Mindful Yoga Journey of Dr. Ingrid Yang appeared first on LA Yoga Magazine - Ayurveda & Health.