You have a right to perform your prescribed duty, but you are not entitled to the fruits of action. Never consider yourself the cause of the results of your activities, and never be attached to not doing your duty.
It has been a journey with teaching, going from an endless cycle of almost daily teaching to a hard stop (minus a few privates online) since the Corona Virus Pandemic or COVID-19 shutdowns.
During this time questioning everything – work, life, justice, suffering, etc. It has been difficult to not get caught in inaction; not having physical space, and feeling there is no place for me.
I am grateful for the inspiration of the Bhagavad Gita and of those of you who have remained steadfast in your support of my offerings. I am finding my way.
I feel more purposeful in my teaching, and sharing some metta meditation with each class is especially meaningful. I am grateful to share practice.
In the service of offering Yoga practice, I can easily get caught up in the numbers. However, I am filled with joy and appreciation for the opportunity to reconnect, and connect.
Supta Hasta Padangusthasana translates to Supine or Reclining-Hand-to-Big-Toe Pose. The variation I practice and teach is an accessible, and back friendly version using a strap or band.
This Yoga pose and stretch is great for building flexibility around the hamstring and calf muscles. It also helps build hip mobility as it provides a great opportunity to stretch the hip extensors, inner thighs, hip adductors, groins, outer hips, external rotators (including piriformis), glutes, and outer hamstrings along the Iliotibial band of tissue (IT band)
If you have some outer knee and/or IT band syndrome or other issues, this may help release some tension around some of the muscles that are attached or connected to the IT band.
As a tighter yogi, this asana series can serve as a stand-alone practice, or as a nice warmup for a more active practice. I use variations of this in yin practice, and at the end of an active practice as a cool down/stretch pre-savasana. I find it a very meditative practice.
This can also serve as part of a post-run or post-leg day work out stretch routine.
Use this to extend the benefits of ball rolling the feet, calves, hips and/or glutes.
To minimize compensations: I aim to maintain a rough evenness of the side-waist through this practice; I also aim to maintain a neutral pelvis and the natural curves of the spine.
Props: Yoga strap or band. Block and blanket/towel optional
I am so happy to be back in touch and share more Yoga offerings and updates. I am also thankful for all the kind messages and support I have received during this time of Covid-19. Fortunately, my family has been well from that standpoint.
I hope you and your families have also been well.
Given immuno-compromised people in my life, I have been striving to be relatively cautious. I have not returned to in-person classes, or Thai bodywork sessions yet. I may consider doing something outdoors at some point.
I have a lot of performance anxiety, and after 13 years of teaching in front of people it is mostly better; however, the idea of teaching in front of a camera was quite triggering and presented as aversion. It has been empowering to play with the discomfort of my fear and aversion. I am expanding my online offerings to include YouTube videos and weekly live Zoom classes.
I am also continuing to offer private personal and group classes online, so please let me know if you would like more information on those.
Weekly Live Yoga Classes on Zoom Starting September 2nd
Testing eka, dwi, tri (1, 2, 3)
Wednesdays 5:20-6:35p EST Alignment-based Yoga + Metta Meditation (starts September 2, 2020)
Mondays 7:20-8:30p EST Yin/Restorative Yoga + Metta Meditation (starts September 7, 2020)
To join the Zoom classes, please complete the following steps at least 2 hours before class start time:
I may initially be practicing along with these forthcoming group classes. As my skills grow navigating the format and multiple windows, it is my aim to be more interactive with cueing.
Metta/lovingkindness meditation
I will aim to use the last 5 minutes of each class to share some metta/lovingkindness meditation practice. This is a practice that serves me continuously on the journey of love, acceptance, and compassion for myself and all beings. I have shared more about my personal experience with this practice in a Spring 2019 post: https://vitoyoga.com/2019/03/23/spring-metta-renew-your-connection-to-self/
Feel free to sit tall on a chair or props, or stay lying down during the metta practice – whatever works best for your knees, hips, back, etc. Follow along repeating silently to yourself or let the practice wash over you.
I created a vitoyoga channel and started offering some initial instructional videos of practices I find useful, especially as a tighter yogi. I plan to offer more instructional videos including some metta meditation and longer asana practices.
Please subscribe and like them if they are useful and you want updates. I am hoping to get onto a weekly video schedule. I also post them on Instagram (@vito_politano), Facebook and my website vitoyoga.com.
La Vita Bella: Yoga in Italia Retreats postponed to Fall 2021
Fortunately, the International Yoga team was able to postpone this year’s retreats to Fall 2021. If you are interested or have questions, please let me know. The new dates and details:
I have been very inspired to get to work and reconnect with group classes. Having only read the Bhagavad Gita piecemeal previously, I have begun rereading it from start to finish and have been giving much thought to my life’s work, purpose, and tough choices. Reading, as well as studying the Bhagavad Gita with Rama Jyoti Vernon online has felt especially meaningful at this time.
I have recently shared the following verses on IG and FB:
A hip-opening Yoga pose that offers a stretch for the groin, and the adductor muscles of the hips (i.e., inner thighs).
Using a wall and doing the pose on the back makes this a more accessible and inclusive version of frog pose. I appreciate the knee-friendly aspect of this variation as it does not put direct pressure on the knees.
This video instructs and guides you through a roughly 3 minute hold, so you can follow along.
This can be used towards the end of an active yoga practice, or be included as part of a post-workout stretch routine.
Include this in a Yin Yoga sequence. It offers a meditative practice of breathing and abiding, creating an opportunity to stay with what presents. However, just be mindful that you do not allow yourself to put up with pain that is causing you harm. Be present to the feedback while practicing, and allow the stress to be on your groin, and not on your knees. If it is questionable as to what you are feeling in your knees then adjust the feet, the direction of the knees, and/or the depth of the bend of the knees.
This pose is great for a Root Chakra (Muladhara) themed class.
Enjoy this opportunity to ground and relax, and you may even feel some release for your back.
Really useful stretch series for tight calves and Achilles tendon, with a bonus foot stretch in the second part of the series.
This series is great for tighter yogis like myself. It can help create more space and ease for the back line of the body and hamstrings, which helps when doing Adho Mukha Svanasana (Downward-Facing Dog), forward fold practice, splits, etc. It also offers me a great practice in breathing and abiding with discomfort/intensity.
Use this to restore, recover and rejuvenate post-workout; especially post-run, cycle, skate or hike. Yoga for athletes.
This series can be helpful if calves or ankles are so tight that they make squatting or accessing a stretch for the hamstrings more challenging. See if this stretch helps to open up the back of your legs, and promote flexibility, mobility, and deeper squats.
I originally learned this from the honorable Judith Hanson Lasater in her “Experiential Anatomy” training.
If you have taken class with me you may have experienced it in “Deep Stretch” workshops,” ball rolling classes, and “Stretch Therapy Essentials” classes. I would also love to incorporate it into other yoga classes when wall access, class theme, and students’ willingness are all aligned.
If stretching for Achilles tendinitis, ease into exploring this.
This is a side stretch variation I have been incorporating into life and yoga practice to develop a greater sense of openness, and length in the side body and upper back/thoracic. I enjoy the upper back and lat. stretch, and upper back and neck strengthening that this series offers. It is also great for a warm-up.
I start with some discussion of how stance and foot positioning in Tadasana (i.e., Mountain Pose, blueprint for standing asanas) can support a neutral pelvis, and the natural curves of the spine.
Exploring the base of standing and sitting is foundational, and has direct effects throughout the body. Strengthening awareness of what best supports the natural curves of the spine has beneficial functional effects on postural muscles, balance, and back pain.
The few minutes of grounding, expanding, and the space or openness created may also support an opportunity for some mind shifts with mental and/or emotional benefits.
In the side stretch, really pull your elbow up towards the end of the stretch. Imagine as if your elbow is tied to a magical balloon that is lifting you up, and up.
Have fun exploring, and if you teach, practice for a while and share a variation that serves you and your students best.
This video is appropriate for all (regular and beginning practitioners), and touches on the following: Listening to your body Neutral pelvis Natural curves of the spine Foot stance and weight distribution Respecting the feedback you are getting in the moment Pain-free range of motion
Avoid the side stretch variation if you are experiencing shoulder pain or avoiding full shoulder flexion.
Plantar Fasciitis Relief – Ankle Mobility – A great self-massage for the foot
Why: Relieves and supports healing of plantar fasciitis; Releases tension of the foot and achilles; Promotes ankle mobility; Provides relief after a lot of standing, walking, hiking, cycling, running, etc.; Relaxes and releases tension in feet after wearing restrictive shoes or footwear (i.e., boots, skis, cycling shoes, heels, skates, flat shoes, flip-flops without arch support, etc.); Can help open along the back line of the body: the band of fascia/connective tissue that runs from the bottom of the foot along the back of the body to the top of the head; Can help provide some openness for tighter hamstrings, calves, etc.; Supports a forward folding yoga practice, and balancing asana; Wakes up arches of the foot; Invites openness in foot; Supports grounding/balance
To extend the benefits of the ball rolling, follow this practice with: The yoga stretch video for the hips and legs: https://youtu.be/YM2RiZAbeFI Calf stretch video: https://youtu.be/n2xe8lmzFTA
Minimal props needed: A wall or counter for support, and a rubber ball.
I teach with and recommend these Yoga Tune Up Balls for this series (3 color options): Acqua Blue, Purple, and Green
One of my favorite asanas for hip mobility. Learn this stretch to help release tension in the hips, glutes, and lower back.
Figure Four Hip Opener with Legs up the Wall (i.e., Supine Pigeon, Eye of the Needle, etc.) – an alternative to pigeon or half-pigeon pose hip opening that is not weight-bearing on your knees.
When:
Incorporate into home practice – towards the end of an active practice; Alternative/modification for half-pigeon pose in yoga class; Post-workout, post-run stretch routine; A Yin yoga practice; Low back therapeutics; End-of-day wind-down
Minimal props needed: A wall or place to put your legs up, Yoga mat or padding for back
Figure Four Hip Opener with Legs up the Wall (i.e., Supine Pigeon, Eye of the Needle, etc.)
Photo: Ellory Jacobs
One of my favorite asana (poses) for the outer hips and glutes.
Why:
This is a great way to offer the outer hip opening without bearing weight on the knees and ankles, while maintaining ease in the upper body.
One benefit may be relief from tension or pain in the lower back.
This variation can also be a more accessible variation for tighter bodies.
When:
Part of a yin/stretch practice or stretch routine
Towards the end of an active practice
Alternative/modification for half-pigeon pose
Post-workout, post-run
End-of-day winddown
How to:
Start lying on your back with legs up the wall like a Viparita Karani. You can always start with your butt closer to the wall — allowing space between your butt and the wall to the degree you can maintain the natural curve of the spine. Allow yourself to scoot away from the wall such that the back of the pelvis releases towards the floor.
While aiming to keep the pelvis neutral left-to-right and untucked posteriorly:
Externally rotate the right leg as you cross the right ankle over the left ankle.
Bend the right knee as you slide the right ankle down the left shin and stop once you cross over the left knee. If you are unable to cross your ankle over the knee, scoot back a little bit (or more) farther from the wall and try again.
Prevent any adverse pull on the outer knee (and avoid sickling ankles) by directing the right pinky toe or outer foot back towards the outer right knee to firm the outer ankle.
Then start to bend the left knee, sliding the left foot down the wall, to the degree you invite a stretch in the outer right hip and butt. If your butt lifts off the floor and you cannot maintain the natural curve of the spine, allow yourself to move farther from the wall until the tuck of the pelvis releases.
Hold this stretch for 2-3 minutes while consciously breathing – allow yourself to modify to support maintaining a steady quality of breath (free from strain).
To come out of the pose, slowly unwind your legs up the wall.
Repeat this on the other side.
How long:
Play with the time you stay in the pose…spending up to 3 minutes on each side…maybe a little longer on your tighter side. Personally, I like to practice the side that is more open first and the tighter side second, as I may need to adjust my distance farther from the wall to accommodate the difference.
While practicing, notice tendencies for the hips to swing laterally, or for the butt to lift off the floor. Ideally, maintain the natural curve of the spine (and a neutral pelvis) to minimize compensations in the lower back, and to optimize the stretch for the external rotators of the hips.
When to avoid this pose:
Be clear that when practicing, your knees, and/or back are not straining, and your legs are not going numb. If this happens, you can release the stretch, and maybe allow yourself to move a little farther from the wall and try again.
Avoid this pose if it triggers pain in your hip and knees and if after modifying you still feel pain.
Post-pose:
After completing each side, you could extend this practice and stay with Viparita Karani (Legs-up-the-wall) or Supta Baddha Konasana (Supine Bound Angle: feet-together and knees-wide) with blanket/pillow/towel under lower-back/sacrum.
With much fear, appreciation and curiosity, I get up.
I don’t check the numbers.
The beauty of the sunrise, bestowing new light.
New life in the kitchen – jasmine and orchid blossoms; shoots of a younger shade of green.
Nature continues.
Is the air cleaner?
Perhaps through all the challenges, horrors and hardships of this pandemic,
Mother Earth who so stubbornly gives…may almost get a breather.
