A Sutra a Day

Between 14 May 2012 and 22 February 2013 I worked my way through the 196 Sutra of Patanjali. I called the project "A Sutra a Day". I tried to relate each of the Sutra to my life in a personal way. Here are the results.
Click here

Eve Grzybowski

Yoga Suits Her

I've been teaching yoga since 1980.  A lot of my identity is tied up with being a yoga teacher.  What does that mean?  What should that mean? On this site I explore my personal journey and provide commentary on the state of yoga in the twenty-first century. I invite you to have a look and see what may be here for you.

 
Photo by: Julie Slavin Photography, Old Bar

Current Post

Healthy Hips: A Yoga Sequence for Strength and Flexibility

Poster saying hip hip hooray

Too loose or too tight

Very few people seem completely content with the way their hips work. It's a sad thing to say about such a pivotal part of our anatomy. For some of us, our hips are too tight and for others too loose. We consider ourselves to have healthy hips when we get the balance just right.

I became fixated on my hips out of necessity in the early '90's. All because of a diagnosis of osteoarthritis. I knuckled down and did all manner of good things to maintain healthy hips. Eventually I had successful double hip surgery in 2010. I've written about my experience here.

Now, eight years post-surgery, I can say that my hips are healthy. But, age will have its way. So, I keep some special hip practices up my sleeve. My aim is to keep up equal measures of strength and suppleness in these newish hips.

Recently I found a great sequence, a 14-day course on Daily Om designed to thwart all-over stiffness. My hips love it!

My recipe for healthy hips

I've designed this sequence to give your legs, groins and hips a good workout. For more supple yogis, focus on 'keeping firm to centre'. Make sure that you hold the muscles around upper thighs and hips close to the bones. For those of you whose hips are quite tight, focus on widening the pelvis and sitting bones.

Warm-up:

Baddha Konasana, seated on blanket (Bound Angle)

Seated Baddha Konasana

Virasana & Parvatansana (Hero and Arms Raised Stretch)

Vajrasana, belt around ankles, then stretch arms up (Hero Pose Sitting on Heels)

Malasana (Squat)

Adho Mukha Svanasana (Downward Facing Dog Pose)

Trikonasana, x2 (Triangle)

Virabhadrasana 2, x2 (Warrior)

Parsvakonasana, x 2 (Side Angle)

Parsvakonasana

Hips:

Supta Padangusthasana Cycle, 5 variations each side (Lying Down Leg Stretches and Hip Openers)

“Through-the-hole pose”

Supta Virasana (Lying Down Hero)

Abdominals:

Paripurna Navasana (Boat Pose)

Ardha Navasana (Boat Pose)

Ardha Jatara Parvatanasana (Belly Twist)

Ardha Jatara Parvatanasana

Hips:

Gomukhasana (Cow's Head Pose)

"Awkward Pose" (Cross-Leg)

Ardha Padmasana (Half Lotus)

Padmasana (Lotus)

Supta Baddha Konasana (Lying Down Bound Angle)

Savasana & Sitting (Relaxation and Meditation)

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Healthy Hips: A Yoga Sequence for Strength and Flexibility

Very few people seem completely content with the way their hips work, a sad thing to say about such a pivotal part of one’s anatomy. For some of us, our hips are too tight and for others too flexible.
Here’s a sequence that will give your legs, groins and hips a good workout. For you supple yogis out there, focus on keeping firm to centre, holding the muscles around upper thighs and hips close to the bones. […]

read more

The Previous 4 Posts

Walking the World is Good Yoga Practice

Walking the World is Good Yoga Practice

The civilized man has built a coach, but has lost the use of his feet.
Ralph Waldo Emerson

Since being on an extended overseas holiday, I’ve been contradicting Emerson’s opinion of the civilized person. Rather, I’ve been experiencing what author and philosophy professor Frederic Gros calls ‘a life scrubbed bare’ and an affirmation of the simple life: walking.
Certain cities of the world are made for walking. I’ve just spent three days in one of them, Old Quebec. […]

read more
Travels Without a Yoga Mat

Travels Without a Yoga Mat

I admire those disciplined yogis and yoginis who arise at 4 or 5 in the morning to do their practice – rain or shine, day in, day out, and year after year. I used to be more that way inclined myself. […]

read more
When Adjectives Flex Their Muscles

When Adjectives Flex Their Muscles

As a writer, I’ve attempted to follow the advice of Mark Twain: When you catch adjectives in your writing, kill them…. Well, not all, but most, so that any you use will be valuable.
But what’s a writer to do when she’s been part of a most remarkable and memorable week. I must remark and memorialize, and I fear I must even adopt a hyperbolic style. And so, here goes my account, no modifying words barred.
This last week I observed and participated in my niece Christa’s wedding. […]

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Supported Sirsasana: An Uplifting Version of Headstand

Supported Sirsasana: An Uplifting Version of Headstand

 

 
Sirsasana is known to be a beneficial posture for dozens of reasons. One of them is that it’s a mood enhancer for many people: it can make you feel happy and uplifted. But not everyone can do it with ease.
A few years ago a student who attended one-to-one sessions learned to do the above version of headstand. Until he found a supported way of doing the pose, he couldn’t do it at all because of his excessive weight. […]

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It's been out of print for 15 or more years but now it's back.  It's available as a paperback as well as a range of digital formats for different devices.  The design of this edition is modelled as closely as possible on the original release from 1997.

Electronic versions:

Paperback version:

(Note: Book retailers set their own prices that are all different and constantly change.  It's worth shopping around for the best price.)

Any bookshop, whether online or bricks and mortar, can order copies of Teach Yourself Yoga.  Just ask and quote ISBN: 978-0-6487945-0-9.

Please send me feedback about the book.  I'd love to hear about any errors or problems with eBooks on various devices.  And please review the book wherever you get it.  Reviews will help more people discover the book.

Yoga Basics Pack.  $24.95   

10-week beginners Yoga course. 

Specially designed for beginners, Yoga Basics is an easy to follow program for better health, flexibility and peace of mind. This pack contains 10 beautifully illustrated cards, one for each week of a ten-week course that tie a clear, practical and portable guide to getting started in yoga.

Yoga Tool Kit.  $24.95

10 beautifully illustrated cards that give clear, practical and portable programs to meet a variety of needs. The customised sequences help provide holistic healthcare – better health, flexibility and peace of mind – so you can stay on top of your daily requirements with a safe and effective regime. Practices for boosting the immune system, insomnia, menstruation, post travel, low backache, stress and anxiety relief, fatigue, encouraging mental balance, managing menopause and regenerating.

Classes and Workshops

I'm currently teaching two weekly classes on the Mid-North Coast of New South Wales where I live. I also lead workshops here and in other parts of Australia.

Visit the Vault!

I've been regularly contributing to this blog since 2009.  There are now over 1250 posts about a very wide range of topics. Click here to explore.

Yoga Resources

Books, videos, teachers, websites, places to buy really hot yoga clothes (kidding), and generally anything I find that I think others might find useful.

A Bit About Eve

I've been teaching since I was 35. I'm now 76. In that time there have been a few changes. Click here if you want to find out a bit about my life.

Shop

No, I'm not selling yoga mats or clothing.  I don't even have a t-shirt... yet.  But from time to time I find myself with something that someone may want.  Have a look, I'm never sure what you'll find.

I put this Savasana on YouTube in 2012.
Since then it has been viewed (or listened to) over 365,000 times.