In this edition of Ask the Expert, Aruni Nan Futuronsky, life coach, Kripalu Yoga teacher, and advisor for Kripalu Healthy Living programs, answers your questions about using yoga philosophy to address the challenges of everyday life. Are there tools you recommend for finding closeness with our partners in this hectic pace of modern life? I feel […]
Have a question about yoga, mindfulness, nutrition, or another wellness related topic? Here, you can get an answer. Send it to us and we’ll ask a Kripalu expert to address it in a future article. Send your questions to kima [at] kripalu [dot] org.
In this edition of Ask the Expert, Angela Wilson, a senior Kripalu faculty member and Project Leader for the Institute for Extraordinary Living’s Frontline Providers program, answers questions about the health benefits of meditation, the best time to meditate, and more. Does meditation have any actual health benefits? What does meditating do for my parasympathetic […]
In this edition of Ask the Expert, Cristie Newhart, yoga advisor for Kripalu’s Healthy Living programs, deconstructs two foundational postures—Triangle and Standing Forward Fold—and explains why meditation doesn’t just have to happen on the cushion.
When I practice Standing Forward Fold, I tend to hyperextend my legs. Any recommendations for practicing this pose safely?
There are many reasons why people hyperextend the knees, and most of the reasons are due to the relationship of hamstrings to the quads. It’s important to practice in such a way that the muscles around the knee protect and stabilize the knee. In most cases, it’s helpful to lift the quadriceps muscles in the front of the leg. Also, remember to lengthen the front of the body as you fold. The top of the pelvis tilts forward as you bend at the hip crease—think of the way an old-fashioned Rolodex flips forward. Don’t be overly concerned with your torso coming to your thighs—instead think in terms of spinal length. Be aware of the support of abdominal muscles below the navel. This support allows for greater flexibility in the lumbar spine. If your arms don’t reach the floor, try resting them on blocks rather than letting them dangle. Pressing the hands into a stable surface can help you find more length in the spine. Please do not be afraid to practice this posture with bent knees until you have strengthened your hamstrings.
I don’t have time to meditate for more than 5 or 10 minutes early in the morning. Is that enough?
In this edition of Ask the Expert, Kripalu Yoga teacher, Ayurvedic Yoga Specialist, and senior faculty member Janna Delgado answers your questions about the practice of yoga, exercises for the feet, and yoga-class etiquette.
When coming into Upward Facing Dog, how should I be utilizing my leg and abdominal muscles? Also, can you describe where my shoulders and arms should be in reference to my neck and head?
The leg muscles provide the power for the pose, so they should be engaged and active. The strength of the legs also supports the spine and protects the lower back. The knees are lifted and the toes are pointed, with the tops of the feet pressing firmly down into the floor. Maintain an internal rotation of the upper legs—the outer thighs should roll toward the floor in order to broaden the sacrum and prevent compression of the low back.
Core engagement is the other safeguard for the low back. You want to lift the perineum up, and draw the solar plexus in and up. The sacrum and tailbone lengthen down toward the heels, and the buttocks are soft, not clenched. This helps distribute the arc of the back bend evenly throughout the upper, middle, and lower back.
In this edition of Ask the Expert, Kripalu’s Lead Nutritionist, Annie B. Kay, answers your questions. An integrative dietitian and a Kripalu Yoga teacher, Annie is the author of the book Every Bite is Divine.
What would you recommend as a good diet for someone who is vegan and has IBS?
I invite those with IBS to try the experiment of eating gluten free as a starting point. Nutritional science research suggests that up to 40 percent of people have some level of difficulty digesting gluten, and if you have an IBS diagnosis, that risk skyrockets. Try it for 30 days. And don’t think of it as, I’m never going to be able to eat my favorite foods again. Think of it as collecting data. Even if you do find you’re sensitive to gluten, most people can tolerate a little bit of gluten.
You may not notice the full benefits for as long as six months, but you may notice a significant difference before then. Then you can determine whether eating gluten free is a lifestyle choice for you, or if you want to try reintroducing gluten. About half of those with IBS who go gluten free find it’s a miracle cure.
What kinds of tea have the most beneficial properties?