Elise Joan, Author at LA Yoga Magazine - Ayurveda & Health

Poses to Relieve Shoulder Pain, Stress and Reduce Tension

Elise Joan — Thu, 07 Sep 2017 16:35:09 +0000

Yoga is effective for reducing shoulder pain, reducing stress, boosting immunity, improving circulation and mental focus, and increasing vitality. I know this to be true.

A long time ago (2004) in a far-away land (New York City) I had a vision that teaching yoga would be a quiet, peaceful, and tranquil career in guiding mindful souls to spiritual enlightenment.

Fast forward to the reality of braving rush hour and crossing freeways to share my passion – to inspire an awakening within my students and help them access their highest self.

We all build careers, nurture families, foster friendships, finance lifestyles, and juggle myriad responsibilities. It’s stressful, especially when multi-tasking has become a standard way of life.

One of the places in the body where we habitually hold this stress is in the shoulders and upper back. Hours of hunching over computer screens and cell phones can lead to a buildup of shoulder pain, tightness, stress, and tension.

The burden of this unending cycle can feel overwhelming. Releasing our mental, emotional, and physical stress helps us maintain and even thrive amidst life’s challenges. These days, more than ever, we need the peaceful and unifying power of yoga to empower our practice well beyond the physical asana — to penetrate our heart, our soul, and our lives.

Here are some of my go-to shoulder savers for shoulder pain.

Eagle Arms

Standing tall, bring your arms in front of you at shoulder height, palms turned upward
Cross the right elbow over the left, then bend your arms
Bring the palms up to 90 degrees with the backs of the hands touching
If it is available to you, try touching your palms together
Mindfully create a stretch through healthy opposition by pressing the shoulder-tops away from the ears as you lift the elbows
Continue to stretch the back body by guiding the forearms away from you
Repeat on the other side, left over right

Benefits: The energy of eagle arms moves the rhomboids, posterior deltoids and the top and back of the trapezius through a range of motion different from our habits, allowing us to stretch, relieve shoulder pain, and release tension.

Awareness Tip: This pose assists in introspection. With our hands blocking our external drishti (gaze or focal point) we are guided to turn our gaze, and thereby our attention, inward.

Dancer

Standing on your right leg, bend your left knee, and reach for the inside of your foot with your left hand
From here, lift and expand the upper chest and reach your right arm upward
Hinge from your standing right hip and hug the muscles of your standing leg and hip in for support
While continuing to lift the front of the chest, create strength by imagining the foot is trying to escape the hand, engaging a deeper stretch across the front of the shoulder and along the hip flexor
Repeat on side 2

Benefits: This is the ultimate posture of expansion, balance, and self-expression, which are important qualities for building vitality. When we engage the muscles while in the pose, it trains the core and encourages joint stabilization.

Awareness Tip: Dancer offers us an opportunity to express ourselves; as we expand the body physically, we expand into the truth of our being, celebrating everything we are in this moment.

Child’s Pose with Arms Extended

Kneeling with your knees slightly wider than your hips, drop your hips toward your heels
Hinge forward and lengthen your spine
Reach out to rest your palms and forehead gently on the mat (support as needed)

Benefits: Child’s pose is an opportunity to rest, allowing us to release the frenzied energy of multi-tasking and tension. It calms the nervous system and allows a passive stretch of the lumbar spine, particularly the upper back, and helps to alleviate shoulder pain.

Awareness Tip: The shape of child’s pose evokes a gesture of honoring through the prostration and bending forward. One way to reduce stress is through recognition. Here, we honor ourselves in a physical gesture of self-love.

Child’s Pose with Side Stretch

Find child’s pose
Drop your hips to the right of your heels as you reach your arms to the left
Take 5-10 breaths then switch sides

Benefits: Stretching away from the opposite hip lengthens and creates traction in the side body, allowing us to release shoulder pain and pent-up tension, and promote full-body mobility by stretching the obliques, the lats, the outer hips, and the IT bands.

Awareness Tip: This restorative stretch allows us to practice the idea of uttita – which means “to reach,” reminding us that we are not meant to play small, but to take up space in this world by living fully and vibrantly, yet compassionately.

When we remember that we are playing in a field larger than ourselves, when we remember our higher purpose, we feel less attachment to minor frustrations and are able to release the associated stress.

Seated Side Stretch

From a tall seated position, bend your left knee
Bring your left foot toward the midline of your body, dropping the knee open while extending your right leg wide
Reaching your left arm skyward, extend your spine as tall as possible
Lengthen both sides of your waist, and leaning toward your extended right leg
Repeat on the second side

*If you can keep you heart turned upward, you may have the space to drop your right elbow inside your right leg, and begin reaching your left hand toward the right foot.

If you can find the bind by touching your right foot, utilize this action to rotate your heart toward the sky, in a full-body gesture of openness.

Benefits: This pose provides external hip rotation, side waist mobility and chest opening.

Awareness Tip: Here, we learn about binds, which are unsafe and dangerous if they turn our heart down or close it off. In life, the binds we enter include relationships with our work, our friends, our partners, et cetera.

Binds in life, much like those in our practice, only benefit us if they open the heart and turn it upward. Maintaining an open heart and a generous attitude keeps the tension of resentment from building up in our shoulders and upper back.

Seated Twist

From a tall seat, bend your right knee open with the foot near the left glute
Plant your left foot outside your right thigh with knee bent upward
Twist your torso to the left tucking the right tricep outside of the left thigh.
Use your breath to self-adjust
On each inhalation, grow taller through the spine and up through the crown of the head while settling and grounding your seat
On each exhalation, feel more extension and twist as appropriate
Repeat on side 2.

Benefits: Twists are powerful poses to activate spinal mobility. Because they place gentle pressure on the digestive organs, they can also aid in elimination.

Awareness Tip: Take a cue from the body and focus on eliminating any waste from the mind and heart. We needn’t carry around every mistake or disappointment we have accumulated.

When we do, it creates additional stress in our bodies. Twist out all the negativity and self-judgement that waste valuable energy.

Bridge

Begin in a supine pose with knees bent
Feet plant, arms palms down by your sides
Mindfully lift up through the hips
Lengthen your lower back and the thoracic spine as well as the fronts of the thighs and the hips
Allow the front of the chest to reach skyward
Drop your chin stays toward your chest, lengthening your cervical spine

Benefits: One of the ultimate heart openers, this classic pose stretches the muscles of the front of the body. It is a counter-pose to the shape of the body in stressful activities that cause shoulder pain, such as driving or hunching over a desk.

Awareness Tip: Channel the energy of this pose and use it to renew a commitment to remain open and steady in order to create the best life possible.

Seated Forward Fold

Begin in a tall comfortable seat with both legs extended in front of you, feet flexed
Lengthen your spine and hinge from the hips (rather than rounding over from the mid back)
Keeping your heart elevated, begin to walk your hands toward your knees
If you have the space, continue to reach toward your toes
Inhale, contemplate lengthening the space between each lumbar vertebrae
Exhale, draw the navel to the spine connecting to your core
Hinge more if available

Benefits: A forward fold creates traction through the entire back of the body; this pose of surrender also helps us to let go and release shoulder pain and whatever other tension we may be holding in the neck and shoulders. I find that this pose helps to calm the central nervous system and release stress.

Awareness Tip: Allow this posture of release the opportunity to help find joy in the surrender. Simply letting go can be the most therapeutic action to decrease mental and emotional stress.

Standing Half Forward Fold

Stand tall with your feet a gentle hip-width distance apart
Leading strongly with your heart center, hinge forward from the hips, keeping the low back long and strong while engaging all of the muscles of the core
Inhale, lead with the heart center reaching forward
Exhale, draw the navel toward the spine creating core strength and connection

Benefits: The half forward fold is a core strengthening and balance pose that allows us to expand the space around the heart.

Awareness Tip: This pose is a physical metaphor for the crux of our practice: When we lead with our heart while being connected to our strong center, we move forward in power, strength, balance, peace and wisdom.

Squat

From a standing straddle, bend both knees and drop your hips
If you need support, place something underneath the heels
Draw the palms of the hands together
Press the elbows outward toward the thighs while pushing the thighs into to the arms

Benefits: The dynamic tension in this pose allows for a heart-opening expansion through scapular retraction. This stabilizes the shoulder girdle, while allowing for a stretch across the anterior deltoids (front shoulders).

Awareness Tip: A squat is essentially a standing version of happy baby – encourage the lungs to expand and breathe in some joy! It is a wonderful posture to counteract the shoulder pain caused by the habitual hunching forward that comes with constant attention to devices like smartphones and computers.

Credits

Lindsey Childs is a photographer specializing in lifestyle portraiture and fine art photography. She has a studio in Venice where she is assisted by Adam Arlit.

Hair and Makeup by Jeannie Jeffries.

Elise clothing by Solo Sol Movement.

Elise Joan was filmed during this shoot for an episode of Yoga Girls which premieres Sunday, September 24 at 8pm ET on Z Living.

Elise Joan

Elise Joan is an LA yoga teacher who teaches at Equinox and Exhale (among other locations). She has a yoga/fitness site that allows users to create yoga and workout playlists from 10 minutes to two hours. www.elisejoanfitness.com

www.elisejoanfitness.com

The post Poses to Relieve Shoulder Pain, Stress and Reduce Tension appeared first on LA Yoga Magazine - Ayurveda & Health.

Destination LA: Abbot Kinney

Elise Joan — Tue, 30 Jun 2015 22:06:04 +0000

When people think of Venice, they may think of medical marijuana, the iconic Muscle Beach, Silicon Beach, or the always entertaining boardwalk, but some of the neighborhood’s most stylish blocks are undoubtedly found on Abbot Kinney.

Often referred to as LA’s West village, this eclectic boulevard offers everything from killer Sunday brunches to galleries, boutiques, small studios and gyms, coffee shops, and cutting edge pop-up shops.

This neighborhood has undergone several transformations on its journey to become what GQ has called “the coolest block in America.” the recent renaissance includes farm to table bistros like Gjelina and Tasting Kitchen, which are equally famous for their eccentric mixology and in-demand reservations. Stroll AK and find locals lining up halfway to Main Street for an organic drip from Intelligentsia. TOMS has become a social hot-spot since opening an inviting indoor/outdoor space with free wireless, where people congregate for the workspace and networking opportunities as much as for the ‘one-for-one’ shoes, sunglasses, and roasted brew.

Perhaps even more intriguing than the drinking and dining are the locals: hipsters, surfers, and creative entrepreneurs. Immerse yourself in the hip old-school vibe of casual beach-chic. As Rumi says, “What you seek is also seeking you.” Whether you’re seeking a rosemary absinthe mojito or a human connection, grab your beach cruiser, channel your inner creative, and ride down Abbot Kinney for an interactive and soulful meditation.

Elise Joan teaches yoga at locations including Equinox and Exhale. She created an online yoga/fitness site that lets you build and save your own yoga and workout playlists from 10 minutes to two hours: elisejoanfitness.com

Elise is wearing clothing by OUT incorporated (best friend sport tight, contortionist sportee, and agent bra): outincorporated.com

Nir Livni’s photography can be found at: bigcameraman.info

Elise Joan

www.elisejoanfitness.com

The post Destination LA: Abbot Kinney appeared first on LA Yoga Magazine - Ayurveda & Health.

Destination LA: Abbot Kinney

Elise Joan — Mon, 01 Jun 2015 18:03:39 +0000

Photo by Nir Livni

When people think of Venice, they may think of medical marijuana, the iconic Muscle Beach, Silicon Beach, or the always entertaining boardwalk, but some of the neighborhood’s most stylish blocks are undoubtedly found on Abbot Kinney. Often referred to as LA’s West village, this eclectic boulevard offers everything from killer Sunday brunches to galleries, boutiques, small studios and gyms, coffee shops, and cutting edge pop-up shops.

Elise is wearing clothing by OUT incorporated (best friend sport tight, contortionist sportee, and agent bra): outincorporated.com

Nir Livni’s photography can be found at: bigcameraman.info

Elise Joan

www.elisejoanfitness.com

The post Destination LA: Abbot Kinney appeared first on LA Yoga Magazine - Ayurveda & Health.

Adventures off the Mat: LACMA

Elise Joan — Sun, 26 Apr 2015 02:46:20 +0000

Destination LA: Adventures off the Mat, LACMA

Photo by Nir Livni

The Los Angeles County Museum of Art (LACMA) is one of the miracles on Wilshire Boulevard’s famed Miracle Mile. The largest museum in the west, LACMA is home to over 120,000 works of art and more than a million annual visitors.

The integrated practice of yoga includes appreciating the brilliance and divinity of this life. A stroll through LACMA’s chambers is like a journey through the hearts and minds of humankind through the centuries. Experiencing humanity’s artistic contributions can inspire our own talents and capabilities.

Outside the museum, and free to the public, is one of the city’s most recognizable large-scale assemblage sculptures. Urban Light by Chris Burden, was installed in 2008. If you’ve ever scrolled through a dating profile in LA, you’ve seen selfies with the stunning array of restored street lamps from the 20s and 30s as a backdrop.

Burden’s creation is a yogic metaphor. These lamps of different styles and origins, when brought together, create a unified structure of strength, beauty, and illumination. In the same way, all of us with our different perspectives, experiences and gifts, can come together with the common intention of elevating ourselves and each other to our best and brightest contributions. Like these solar-powered lamps, we can illuminate the lives of others by burning brightly with our own passions and sharing our light.

“Just as one candle lights another, and can light thousands of other candles, so one heart illuminates another heart and can illuminate thousands of other hearts.”—Leo Tolstoy

For more information on LACMA, visit: lacma.org

Elise Joan teaches yoga at Equinox and Exhale (among other locations). She created an online yoga/fitness site that lets you build and save your own yoga and workout playlists from 10 minutes to two hours: elisejoanfitness.com

Elise Joan

www.elisejoanfitness.com

The post Adventures off the Mat: LACMA appeared first on LA Yoga Magazine - Ayurveda & Health.

Adventures off the Mat: Play on the Santa Monica Pier

Elise Joan — Tue, 31 Mar 2015 21:42:56 +0000

Adventures off the Mat: Play on the Santa Monica Pier

Photography by Nir Livni

The Santa Monica Pier is one of Los Angeles’ great landmarks. Jutting out into the Pacific at the foot of Colorado Avenue, this 106-year old tourist attraction is the final destination of famed Route 66; it offers spectacular views of the ocean, bluffs, and mountain ranges, while providing thousands of meandering pedestrians a great deal of entertainment all its own.

In its early incarnation circa 1916, it was known as The Pleasure Pier. Constructed by amusement park pioneers Charles Looff and his son Arthur, this promenade eventually included roller coasters, Wurlitzer organs, merry-go-rounds and even a fun house. Today the Pier is home to Pacific Park, which houses the world’s only solar-powered Ferris Wheel. In addition, the pier offers a yearly line-up of community-enriching events including the Twilight Concert Series, Cycle for Heroes, Opera on the Pier, and even “Roga” (Saturday morning group running and yoga held in six week series two-three times a year).

Walking the Pier, cotton candy or coconut water in hand, evokes nostalgia and magic and whatever our age, induces childlike delight. This enchantment can be applied to our yoga practice when we come to the mat with enthusiasm, and a willingness to let go and just play. We can twist out practicality and invert our perspective, finding magic in the mundane, and weaving a spell of joy and laughter.

By practicing looking inward at our own childlike longing for fun and freedom, we are able to find entertainment in the ordinary, and delight in our day to day. The Pier reminds us, that even as adults, we can balance our everyday sensibleness with a ride or two around a vintage carousel.

Elise is wearing Run Jump Jump ‘N Twist Crop in Viola and Twistie Tank in Seattle Mist. For more information visit yogasmoga.com

Elise Joan

www.elisejoanfitness.com

The post Adventures off the Mat: Play on the Santa Monica Pier appeared first on LA Yoga Magazine - Ayurveda & Health.

Adventures off the Mat: Santa Monica Farmers Market

Elise Joan — Fri, 13 Mar 2015 21:20:09 +0000

Adventures off the Mat: Elise Joan Visits the Santa Monica Farmers Market

Metaphorically, the natural renewal of Spring is an opportunity to join forces with Mother Nature to focus on rebirth. Just as seeds break open in March to create growth, so can we emerge from the meditation and hibernation of Winter. We can begin refreshed and clear, without the heavy weight of that which no longer serves us. A clean slate.

On a more literal level, Spring is a natural time to focus on nourishing our bodies with healthy, clean foods. Eating in a way that fosters mental clarity, elevated energy, restful sleep, greater focus, and emotional stability is of the most significant choices we can make to treat our body as the temple for our souls.

To support this, I took a jaunt to one of my favorite California haunts: the Santa Monica Farmers Market. Simply walking through the market is an experience in mindful awareness: The scent of fresh flowers and lavender waft through the air, and colorful, decadent fruits and vegetables surround you on all sides.

Pick up your repurposed bag and practice nourishing your body — your heart and mind will undoubtedly follow. For more information visit the Santa Monica Farmers Markets website.

Elise Joan

www.elisejoanfitness.com

The post Adventures off the Mat: Santa Monica Farmers Market appeared first on LA Yoga Magazine - Ayurveda & Health.

Finding Self Love Through Our Yoga Practice

Elise Joan — Tue, 27 Jan 2015 22:41:41 +0000

Heroes and Villains.

Ingénues and Femme Fatales.

Black and White.

These are the sweeping archetypes painted by many classic Hollywood films. From Spaghetti Westerns, where valiant, platinum-clad cowboys face snarling, menacing nemeses to Film Noir, where courageous detectives in trench coats righteously rescue damsels from evil men in black, characters are often drawn in broad strokes as completely good or completely evil.

What we come to realize through our practice of the eight limbs of yoga is that in real life, we are far more complex; all of us are painted with both darkness and lightness. It is only the existence of the former that allows for awareness of the latter and within each of us, we find the stark contrast of light and dark exists within each of us.

When we practice the sixth limb dharana (concentration and cultivation of inner perceptual awareness), we drop deep into self-examination and introspection. In doing so, we are able to experience our own duality, which is one of the foundational concepts of the Tao. In this ancient Eastern text, Lao Tzu reminds us that we are made of paradoxes (the yin and the yang, the masculine and the feminine).

We are many shades of grey. By embracing this, we realize we can live a life joined by the idea of “and” rather than a life of “or.” We are both human and divine. Perfect in our very being, and flawed in our behaviors.

We practice Niyama (personal observances) and Asana (physical body postures) to strengthen our internal and external human side, while also striving toward the eighth limb Samadhi (a union with the divine).

As we continue our practice of yoga, we can embrace our own contrasts and begin to love all the aspects of ourselves. Though Hollywood is credited with telling the greatest love stories of our time, perhaps the greatest of all is self love—achieved by the practiced ability to embrace ALL that we are.

Watch Elise Joan online on her fitness site that lets you build and save your own yoga and workout playlists from 10 minutes to two hours: elisejoanfitness.com

Patricia Peña is a Los Angeles-based artist and photographer: http://www.pena-photo.portfoliobox.net

Elise Joan

www.elisejoanfitness.com

The post Finding Self Love Through Our Yoga Practice appeared first on LA Yoga Magazine - Ayurveda & Health.