#Doga Bonding with No Hands

by Carrie Boyko, CEB

While working in the Cobra and Upward Facing Dog poses, you'll soon find that reaching out to bond with your dog takes a bit of creativity. Besides setting a treat jar on the corner of the mat, I make use of my voice, eye contact and smooches. Asking for a "watch me" in conjunction with your dog's name quickly gets their attention on you when your hands are busy supporting your body.
I guess I started this post a bit backwards--bonding first. Now let's address the position. First and foremost, do not press yourself completely up into the Upward Facing Dog position until you are strong enough to hold your weight and your back doesn't scream "Help!" Some of you will find this position easy, while others may find their back is not so accommodating. We're each unique in our areas of flexibility and strength. You'll need to embrace this and keep on moving forward.

Cobra Pose

If you're among those that find this position out of the question, stick to working in the Cobra position by using the original video post and last week's modifications. There's really no reason to go beyond Cobra if you're not comfortable.
For those of you who find you're able to stretch further upward, take it slow. Keep your gaze forward for now. We'll wait to stretch our heads up and back till when we're all a bit more limber. If you're able to straighten your arms, keep in mind that you'll want to stack your joints--shoulders over elbows over wrists. 
You'll find grounding of this position in your ankles and feet and your hands, where

pressure into the floor will allow you to balance and stretch your chest out and up. If this doesn't feel good, drop back down to the Cobra position and focus on each of your body parts, checking in for grounding there. Balance can be a factor in your comfort level.
When you're ready to work on other poses, you'll find the whole list of #doga videos here. Prepare to get your pup involved more as we progress into poses that have more and more options. I'll be back soon with some variations on the rest of the poses in our All Things Dog Blog Doga series here at the Weekly Wag, our Saturday bonding inspiration. 
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.

Improving Your Cobra Pose with Fido's Help

by Carrie Boyko, CEB

Just getting started with #doga? Cobra pose is a great way to slowly and gently move your back's flexibility along while simultaneously strengthening it. Keep our initial suggestions in mind as you work on this for just a few minutes each day. Remember that daily practice--even 2 minutes on just a few poses each--is better than 15-30 minutes once or even twice weekly. You'll make progress far faster and feel better as a result.
I'm finding that the dogs' companionship is all the reward I need to get me to stay on the mat to practice longer. If you need something more, dangle a carrot for yourself: promise yourself a favorite beverage afterwards (I'll do most anything for a vanilla latte) or a few minutes on your favorite online game. Whatever it takes to get you motivated! Pssst--what's YOUR favorite game app? I'm loving "2048"--a great mental challenge. I've managed to beat the game and get to 4096. Anyone else loving this game?
You may also gain some inspiration from joining the IG yoga instructors group on Instagram. By following my posts on IG you'll see some of their handles. They have regular challenges and lots of ideas for modifying what they often photograph as an intensely difficult pose. Mine don't look a thing like theirs, but I'm making progress. Remember to compete only with yourself. :)
As you begin to work on Cobra pose, start by viewing the short #doga video for this pose and my introductory #doga post with some basic tips on safety and preparation. At first you'll want to simply raise your head and shoulders, taking a few breaths and moving on. Try to get Fido to connect and hang out with you; you'll be amazed at how much his presence will help you stay with your practice. See how you feel tomorrow before advancing to a slightly higher elevation like Medium Cobra. Gradually you'll get to the higher Cobra and than on to Upward Dog. I'll talk more about that pose in the next post in this series on modifications.
If your goal, like mine, is to enjoy a healthy workout at home while spending time with your dogs, keep a small treat jar at the corner of your mat and always invite your furry friends to join in. Oliver loves the start of practice. As you can see he inevitably offers a play bow as a way of showing his excitement. Tanner is my cozy boy, enjoying a snuggle of snouts. #lovemydogs
 Our #doga pose videos, published earlier, are at our dedicated Doga page. We hope you enjoy following along and that you'll offer your comments and ideas for incorporating your dogs easily and safely into your practice, either here or at our Facebook page where we can all support one another. The comment link is always open at the bottom of my posts where you can share your questions, thoughts and ideas on the poses and incorporating your dog. I'd love to hear from you!

If you're like me and you just can't get enough of this stuff, check out my Doga Pinterest Board for photos of all sorts of dogs, people and their interesting versions of various poses. Some are good for a great laugh and others will help you determine how to use your dog in your practice. Still others will simply inspire you to stay with it. I hope to see you again soon for a #WeeklyWag bonding post, each Saturday here on All Things Dog Blog.
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start this or any other workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a more relaxing pose for you.

Doggedly Seeking Doga Pushups

by Carrie Boyko, CEB

Buffer

So take a guess where I started with my yoga pushups. Yup, on the wall. And to be honest, that's still where I do the majority of them. #fessuptime

My upper body strength has always been a challenge in tasks that involve my whole body. I'm 5'10" tall, so that's a lot to leverage. I'm not making excuses, but I hope I'm giving you some inspiration; there is hope. :)  Despite my inability to do a series of pushups that look like they should, I can do pushups from my knees. I started with a little less than a straight body position, but have improved greatly. Practicing the plank position seen at the top is the best thing I've learned. This really makes you engage all your muscles and work them all at the same time. Psst--I think my bum is getting a bit firmer :)

The dogs are great when I'm working on this pose. They eyeball me as if to say "You've got this, Mom". I doubt I'd practice these buggers if I didn't have my cheerleaders here to support me. Oliver often offers a play bow, while Tanner's constant presence gives me strength.

The wall versions are quite another thing though. Not only do I do these daily, but I like doing them. They stretch my chest, help strengthen my neck where I have injuries, work all of my upper body, and are a great excuse to get out away from my desk and focus on something else for a few minutes when I'm stuck on a problem. It's amazing how much mental clarity yoga brings me. Sometimes I'll return to my desk after a few #doga poses and find that all my problems were simply fuzziness of thinking. I'm starting to take more frequent breaks, and the dogs are loving the bonding time. Met too!

Notice in these images that I've demonstrated two leg positions. Each will feel a bit different, but most people will find the wider stance is easier in the beginning. You can also try working further away from the wall to add more difficulty, when you're ready.

What I neglected to photograph was the arm positions. Try experimenting with two versions: elbows out and elbows down along the ribcage. If you have any shoulder issues, you may find the elbows down position will be more comfortable, and therefore more productive.

Finally, when working with your elbows out as shown above, you can also face your fingers inward, as opposed to upward. If you have wrist or forearm issues, try both options to find the one that works most comfortably for you.

You may enjoy watching the short instructional video at my original post for more tips.

And when you're ready to work on other poses, you'll find the whole list of #doga videos here. 
Now that I've gotten my two toughtest poses out of the way, the #doga sessions will not only get easier, but also more fun. Prepare to get your pup involved more as we progress into poses that have more and more options. I'll be back soon with some variations on the rest of the poses in our All Things Dog Blog Doga series. See you soon!
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.

Doga Modifications for Your Comfort: Wide-Legged Seated Forward Fold

by Carrie Boyko, CEB

If your hamstrings are half as tight as mine, you'll find that you're with me here. I'm not going to be mimicking my daughter's forward fold, seen at the top in these images--ever! After separating one hamstring from my hip in a skiing accident, I've got an extremely tight area back there that doesn't allow any forward folding to happen. But I'm working to make it all come together.
I've progressed through blocks at various heights, used blankets under my fanny to raise the floor, and beleive it or not, I started on a chair. I'm thankful that I can lean forward just a tiny bit without the inevitable bend creeping in. I'd love to see you all start on a chair if you're even the tiniest bit sensitive to this position. 
As for the fold, just ignore it until you're able to begin leaning forward without curving your lower back. Work at making sure your hips and shoulders are in alignment, lifting your chest and head to the sky. 
When you do try to fold, your goal should be to pivot at the hip joint, keeping your back perfectly straight. Easier said than done, yes? You may enjoy watching the short instructional video at my original post for more tips. And when you're ready to work on other poses, you'll find the whole list of #doga videos here.
My dogs are great cheerleaders as I sit and breathe through these poses that are more

difficult for me. I can talk to them and they seem to offer encouragement with their gaze. Don't discount your dog's company. I'm finding that I stay on the mat and work longer when they spend this time with me. I've tried practicing when they are on a 'play date' and find that I do a version of speed-yoga that isn't as productive. I'm thankful to have my #doga companions here today for our bonding time. Let the #doga begin! 
Tell me about your doga partners. What do they do that helps you stay with your practice?
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.

8 Things I Learned from Practicing Doga

by Carrie Boyko, CEB

Buffer

Affection During Practice Keeps Me Centered

My Doga series has taught me so much in the last 6 month. I can't begin to share it all. There is much more to this ancient art than I ever thought possible. The simple statements by many yogis about staying centered and grounded still baffle me, yet I think I am just now beginning to understand what these mean for me--my own definition. Here's one explanation of grounding and centering that may interest you if you're curious. I'd have to say that my definition is a bit harder to put into words, but probably lands somewhere in the realm of balance in all aspects of my life. My dogs help me to work at attaining this more and more as we continue to move forward.

I hope that my photo journal of our practices has not overwhelmed you. One or two of my friends' comments made me feel like I may have overdone it. My goal was to share the journey. I do many of the poses with some variation on proper position, in order to manage my own version of the pose. I'll soon be sharing more versions to help you find one that works for you. This has been the most helpful feedback I've received. Each of you need your own way to perform a pose, in which you can enjoy the breath, the relaxation, the centering of your practice and your life.

Here are a few things I've learned from my own Yoga journey. Of course it is ongoing, so I'll continue to add to this list. Will you join me by commenting with your own lessons. I'd love to hear your views on this.

Tanner's Paw on My Heart Chakra: I'm Melting!

• Each exhale is an opportunity to go deeper into a stretch. I never understood the relationship between oxygen intake and the flexiblity needed in Yoga until this experience. My goal is to stop when I have taken at least 2 breaths without continuing to extend my stretch.
• My dogs especially enjoy floor poses when I'm at their level and can massage or carress them. This didn't surprise me, but what did was watching their eyes follow me as I move from standing poses to floor poses, and back again. Their attention to my position is amazing.
• Oliver has gained a degree of trust in me when being lifted, as long as I respect that he prefers to be held against my body for security. We're communicating :)
• Tanner enjoys watching as well as participating, and often appears to ponder what I'm doing. He'll sometimes bring me a toy as if to offer an alternative to contorting my body. He's such a love.
• Tanner is quite willing to be my balancing aid for poses that require this. I've found him to be an enormous help in the Airplane pose, a great kisser in Upward Facing Dog, a steady support for Warrior 2 and the Side Angle Pose, as well as a curious friend when I perform Legs Up the Wall. My heart melts when he places his paw on my Heart Chakra.
• Watch Me is a great command to keep my dogs' eyes on what I'm doing so no one gets stepped on. Who knew we could use my practice to continue the dogs' training?!!
• Always end with playtime on the floor. That's the ultimate reward for my dogs--interaction and affection. It keeps us all coming back for more practice.
• Finally, I've learned to laugh at myself when I can't get a pose anywhere in the realm of correct. There is no CORRECT. Sadly, my own sitting forward fold and wide legged forward fold are far, far, far from where I want them to be. The spasms in
  
  the backs of my legs that are part and parcel to my M.S. will likely never allow me to reach a goal I'll be happy with in foward bends. The good news is that I've been pleasantly surprised with my progress in the standing forward bend. Go figure! Anyway, if I can do this, you can do this.

What's your greatest lesson from yoga? For me it's that I can enjoy my workout in a more relaxed environment, sharing the time with my dogs and enjoying a peaceful workout of my own choreography. Visit our list of posts and videos at Bonding With Fido Through Yoga. The journey continues....

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start this or any other workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a more relaxing pose for you.