Yoga Move of the Day: Plow

I've posted in the past about my love of yoga and many of you know that I often practice alone at home rather than in a class at a studio.

If you're interested in letting your mat feel the floor of your living room, I'd love to post about some poses that you could try.

The first one is Plow and it's somewhat advanced. I've chosen it because it's the pose I've been familiar with the longest: my sisters and I used to do this all the time when we were young. I have to say I've been plowin' since I was 4 or 5.

Plow is great for working many areas. It gives an excellent stretch to the whole back and, if done right, every muscle from your fingers to your toes. It stimulates the abs and is said to promote thyroid function. It can help relieve menopausal symptoms, infertility, sinusitis, backache, headache and insomnia. It it very calming to the mind and can help you to de-stress.


Rather than get right to it, take these steps to ease into it.(First change into something comfortable, get your feet naked, and roll out a mat. Turn off distractions like phones and TVs, and get going...)

To enter Plow

Start from mountain pose, or standing, and slowly lower yourself to the ground so you're in corpse, or laying flat down with your arms at your sides and your legs flat on your mat.

Using your hands to support your back, if needed, lift your toes high above your body, lifting your pelvis and making a straight line, with only your head, neck and upper back touching the floor. This is shoulder stand. Exhale and bend your hips further to allow your toes to touch the floor behind your head. If you'd like, try to take your hands off of your back and place them on the ground, palms down. Stretch your arms out. Lift your thighs high in the air and pull your chin away from your chest.

Finish by extending your legs back straight in the air, and coming softly down to corpse again.

Be Careful

This isn't safe for someone with a previous neck injury or for pregnant women. It is probably somewhat ambitious for someone who is using a Diva Cup (yikes). If you have any serious conditions like high blood pressure or heart problems ask your doctor before practising. It is an intermediate pose so attempting more basic poses first would be best. As always, yoga isn't a contest - don't overstretch. This is especially important if you're practising bikram, or hot yoga, because higher temperatures allow your muscles to stretch farther than they'd like.

31 Days: Day 18 and 19

Yesterday after I finished my house stuff Calvin phoned to say we were headed to Guelph to help out a friend with a delivery. It actually didn't end up happening but somehow I got to spend a few hours with my mom and dad, which was great. When we got home I made fried rice, carrots from the garden & halibut in the skillet. Then I watched way too much Gene Simmons Family Jewels.

Today I got up early to make the one hour walk (with my mom) to mom & baby yoga at Lululemon. I loved it. By the time we got home we needed lunch so she made an impromptu kale & tomato rice-pasta. Then we folded laundry, convinced ourselves not to do any gardening (it's so rainy!), made coffee & filmed a video about homemade moby wraps (coming soon).

Now I'm seriously debating some hot soup even though dinner is soon, and I think we're yet again watching hockey at 7.

Really looking forward to a cottage trip this weekend!

The Yoga Virgin's How to Guide

The world is becoming more aware of yoga every day. Finally North Americans are embracing this ancient form of mental and physical exercise accepted by Eastern medicine for centuries. Just a list of the health benefits could make any one interested, but perhaps the idea of attending your first class – especially alone – could be daunting. Here is my quick guide to attending your first yoga class:

Photo by: Sarah Goertz

1. Find a studio that fits your needs. 
 It is always a great idea to “shop around” and try studios in your area but for your first time it is a good idea to find a place in the ballpark of what you’re looking for, so as to not be too surprised. Hatha yoga is what North Americans typically associate with the word yoga. It is mainly a physical practice, involving a combination of poses (asana), breathing (pranayama) and meditation. Raja yoga is somewhat similar, with more focus on meditation. Ashtanga yoga is typically faster and incorporates flowing from one pose to the next, rather than staying in one and focusing on it. Vinyasa means breath-focused and may use sun salutations as the main set of poses to match with breathing. Iyengar is all about alignment. It may require holding poses for long period of time and may use various props to do so. Bikram yoga is what we know as hot yoga and is done is high temperatures to encourage detoxification and deep stretching.

2. Call ahead and ask about preparation. You may need to bring your own mat or arrive early. It’s good to know this before you get there.

3. Wear comfortable clothes that will cover you in many positions but not make you too hot. You will not wear socks or shoes to practice. Tying long hair back may be good too however a pony tail might irritate you in some poses. I think a side braid works great for me. Deodorant is also handy.

4. Bring water.

5. Meet the instructor before class begins. Tell them it is your first class. Let them know if you have any health concerns. Instructors should be knowledgeable, understanding and comforting. If you are nervous about class and they don’t work to make you comfortable, it might not be a good fit.

6. Have an open mind and enjoy.