Squatting (pt. 1)  

 

A large portion of the world squats.  Not to poop (that's for next week's article) and not to lift weights, but to sit, as in a chair, but without.  You see it in many photos in Asia, Africa and other developed or undeveloped parts of the globe.  So? you say.  

Squatting (see photo) requires that the ankles, knee and hips have a good amount of flexibility.   Although you may think this position is extreme, a large portion of the world sits in this shape.  Ask a chair-sitter to squat and, well, you can imagine the outcome with a lot of grunting and groaning.   Many, many people hardly ever (OK, never) bend their knees more than a 90 degree angle.  Sitting in a car seat, bed, couch, and toilet--they're all the same.  Unless you're pulling weeds or playing with your 2 year old or checking your tire pressure, you're not doing much squatting.  But, who gives a hoot, you say?

There are health benefits to squatting.  Although it obviously benefits mobility in the ankles, knees, hips and spine, it affects the internal organs as well.  It's considered as a relaxer and purifier of the entire body.   It elongates the spine and builds strength in the back.  It's considered a useful position for those with low back pain.   Notice the stretch on the Achilles heel.  The chair and high-heels have shortened our tendon, which puts more stress on the knee and less stability in the ankle which can lead to tweaks and tears.   The squat strongly opens the hips.  And, we know keeping the hips well oiled as we age is crucial.  Hips that have lost range-of-motion cause causes torque and misalignment of the knees.   

In yoga the squat is called Malasana or the Garland Pose.  The full pose is completed with the arms wrapped over and around the knees and finally resting on the lower back.  You may see it with the feet together or apart.   Many of us are not able to get our heels to the ground without falling on our be-hind.  There are a couple of ways to gain the benefits of the pose without all of the drama.

1.  Support your back on a wall.  This is comfy.

2.  Put a something (blanket or mat or wedge) under your heels.

3.  Sit on something stable, like a block.

4.  Hold onto a door knob for support.

If you haven't squatted recently, give it try.  It would be valuable to do it daily and hold it as long as you comfortably can.  See what effect it has on your knees, hips and spine.  

Coming next week:  We'll explore squatting for elimination and birth.  Yes, we really will.      

Molly and I are going to the October 27th Harvest Yoga Festival in Pt. Reyes.  They'll be James Higgins and kirtan-superstar, Jai Uttal, plus others.  If you're going, let me know so I can look for you!   

The Yoga in Graton program is growing faster than the price of Lululemon yoga pants.  We now have seven weekly classes, 2 Graton locations, 4-glorious teachers and lotta amazing students.  Find us at www.YogaInGraton.com.  

Mark your calendars with the West County Craft Fair on November 3.  Started many moons ago by Ashtangi Star, Ann Austin, it's become a local must-attend.  It'll be at the Sebastopol Grange again this year.   

JUST ANNOUNCED - Advanced Studies - Teacher Training Program

If you've ever considered taking a Yoga Teacher Training program, the stars have just aligned for you. Post Wellness by Design in Petaluma with the expert guidance of local legend, Tony Briggs, is holding a teacher training beginning in January 2013.     

Do you wonder about the differences between teacher training programs?  Good, you should.  They are not all created equal.  This program has teachers who I would (and do) seek out to train with "individually".  So, a training that includes all of them is stellar. These are senior, seasoned, respected, local and international teachers.  Who?  Tony Briggs, Anne O'Brien, Richard Rosen, Ann Dyer, Ulrika Engman and more!  And, I have the great opportunity to be included with this impressive group.  I have been asked to present the Restorative Yoga module.  

Maybe you don't want to teach, but want to extend your knowledge of the practice and learn more about the philosophy, anatomy and grounding in the principles of yoga. This is the perfect opportunity.  

I know, life if busy and funds are short.  They've made it easy and affordable. Classes will be on Friday evenings and Saturday and Sunday afternoons for 4 months.  Want more info?  Of course you do.  Go to Tony Briggs's site at www.tonybriggsyoga.com. You can ask me any questions at cheryl@cherylthomas.com.   

It's fun to get friends together.  Treat your friends to Yoga and Tea rather than Food and Booze.  Inviting friends to come together for a Gentle or Restorative Yoga class is a perfect way to enjoy each other's company and do something good for yourselves.  Many yoga parties end with tea or champagne and some munchies.  Your friends will thank you!

Please call on me if I can help you book a private yoga class or answer any questions.  I can be reached at cheryl@cherylthomas.com.