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

Take Care: Restorative Yoga is the Great Healer

A woman lying in legs up the wall yoga pose, on a bolster.

Restorative yoga helps you recover from illness

As I started up my Take Care blog series last week, I was reminded by my friend Lesley of the healing properties of restorative yoga practice. Lesley speaks from experience when she writes:

Dearest Eve, thank you for your article. As you know, I have used restorative yoga and yoga nidra to support my recovery from illness. It has helped in so many ways – supporting my immune system, helping with pain management & reduction (fibromyalgia), reducing fear/anxiety, and keeping me smiling through some very difficult times. When you can’t do anything else you can always lie down, and find solace in your own breath and learn that you have the capacity to change your state of mind and body in subtle but cumulatively powerful ways. When in difficult times, these practices are such a gift.

A simple restorative sequence for you

Supta Badda Konasana Bound-angle pose  Equipment: blanket, belt and one or two bolsters.

A man lying back on bolsters with his legs bent out to the sides in a passive, restorative yoga pose.

Lie back on a bolster or several blankets folded lengthwise to support your back and head. Bend your knees out sideways and bring the soles of your feet together, with your heels as close to the pelvis as possible. Let your back settle and your chest open. Relax your inner legs and your arms out to the side of your body.

As a beginner, stay in position for 1–5 minutes, breathing evenly, with your eyes closed. With more experience, you can stay in position for up to 10 minutes.

Supta Upavistha konasana Lying-down splits -  Equipment: blanket/bolster, wall.

Lie on your back near to a wall. Bend your legs and wiggle your buttocks as close as you can to the wall. Straighten your legs on the wall and move them wide apart into the splits. Adjust your feet so they are equidistant from the floor. Let your legs relax outwards. Your arms can be loose by the side of you or folded overhead. Hold the pose for 3-5 min. breathing evenly.

Supta Padangusthasana  Leg Stretches - Equipment: Belt and Blanket.

Lie down on your back with your legs straight and together. Rest your head on a folded blanket. Bend your right leg in towards the outer right chest, and using both hands, hug your leg to your chest. Keep your left leg straight, with the back of your thigh and knee on the floor. Hold the pose for 10 to 15 long breaths, then, change legs to repeat on the second side. Release for another version of the pose. Slip your belt over the ball of your right foot and straighten your right leg towards the ceiling. Hold the belt with both hands. Keep your chest open, your shoulders down, and your throat relaxed. Stay in this position for about 10–15 breaths and work on extending both your legs. Release, and change legs.

Here's one more version: Hold the belt with just your right and hand and extend your left arm onto the floor on the left side, palm upwards. Take your right leg out to the right side in line with the right hip, as much as possible, and about half way to the floor. Keep your left leg hip on the floor and turn your left thigh turned in. Work on keeping both legs straight. To avoid rolling your trunk over to the right, keep your navel turning to the left. Your chest should also be turning. Hold this extension for about 10 to 15 breaths. Bring your right leg back up to the vertical, and then gently release it alongside your left leg. Repeat on the second side.

Ardha jathara parivartanasana  Belly twister -  Equipment: 2 blankets or cushions.

Lie down on your back and stretch your arms out sideways so they are in line with your shoulders, palms up. Bend your knees into your chest. Exhale and take your knees down to floor on the right side, pointing towards the right armpit. If your knees don’t quite touch the floor, let your bent legs rest on a folded blanket or cushion to the right side. Keep extending your left arm and revolving your abdomen to the left. Press your left shoulder down if it is lifting off the floor. Hold the pose for 15–20 breaths, then, bring your knees back to the centre again.

Repeat the pose, this time taking your knees down to the left side. Hold the pose for 15–20 breaths, then, bring your knees back to the centre. Repeat the pose once more on each side.

Chair Savasana - Equipment: chair, blanket

Lie down and lift your lower legs onto the seat of the chair. Move your buttocks in close to the chair and rest your arms by your side. Support the back of your head and neck with a folded blanket. Cover your eyes with an eye bag or soft cloth. Stay in the pose for 5–15 minutes. You will find your breathing becomes very gentle and quiet.

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Take Care: Restorative Yoga is the Great Healer

Restorative yoga helps you recover from illness
As I started up my Take Care blog series last week, I was reminded by my friend Lesley of the healing properties of restorative yoga practice. Lesley speaks from experience when she writes:
Dearest Eve, thank you for your article. As you know, I have used restorative yoga and yoga nidra to support my recovery from illness. It has helped in so many ways – supporting my immune system, helping with pain management & reduction (fibromyalgia), reducing fear/anxiety, and keeping me smiling through some very difficult times. […]

read more

The Previous 4 Posts

Best Friends: My Technology Guru

Best Friends: My Technology Guru

Do you have someone in your life who always has your back? (And your front, and your sides!) Someone who you know will always be there for you. Even if you have an argument with them, this person will make sure it’s well and truly patched because the friendship is precious. Maybe the fight was because he or she is one of the few people who will level with you, even when you don’t want to hear the truth.
We’re talking about someone who would do almost anything for you. […]

read more
You Never Know, and That's a Good Thing

You Never Know, and That's a Good Thing

A news bulletin just appeared on my computer regarding a surfer who was knocked unconscious by a whale today. He had been in a group surfing at Bondi Beach when a whale (‘big as a bus’) showed up. […]

read more
Making Yoga a Life Partner

Making Yoga a Life Partner

I read a great article this week in which the author asserted that yoga teachers should be teaching their students to do personal practice – not encouraging them to come classes on-goingly.
That notion resonated with me so completely that it stopped me in my tracks. Despite the fact that I agree with the idea that students should practice yoga outside of classes, I haven’t been teaching them to do this. I’ve been in a state of resignation.
I’ve been teaching in the Yoga Shed on Mitchells Island for over three years now. […]

read more
We Lucky Aussies

We Lucky Aussies

I’m a 37-year resident and naturalised citizen of Australia and I still never cease to be amazed by the long, sweeping and inviting beaches that often remain completely empty.
It’s the height of the school holidays here and still, as you can see, Kylie’s beach (above) was deserted today. I might add that it has been a weather-perfect day, windless and 22 degrees.
I’m not complaining. […]

read more

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.

YouTube player