Thanks for Everything...

Time for Giving Thanks American-style on November 26th!

AYCD's Thanksgiving week:
Wednesday the 25th until Sunday the 29th,
we've added more practice times. See the expanded schedule below.

All donations go to Shakti Sharinam & Annie Pace, the inspiration for our practice and our closest connection to the spark of the Guru.



Expanded Thanksgiving Holiday Schedule

Self-Practice Wednesday Nov. 25
5 a.m. to 8 a.m.
Mysore Practice Thursday Nov. 26
9 a.m. to noon
Guided Primary Series Friday Nov. 27
Noon to 1:45 p.m.
Guided Primary Series Saturday Nov. 28
9 a.m. to 10:45 a.m.
Mysore Practice Sunday Nov. 29
8:30 a.m. to 11 a.m.

Our normal schedule as usual, will be in effect before and continuing after the holiday week:

Tuesday Evening Beginner's Ashtanga - Suzanne Faulkner
5:45 - 7 pm (donation) ***NEW CLASS !**

Thursday Evening Mysore Practice - Suzanne Faulkner
5:30 - 8 pm (donation)
(Door open at 4:30)

Saturday Morning Guided Primary Series - Leslie Gaddis
9 am. (donation)

Sunday Morning Mysore Practice - Suzanne Faulkner
8:30 - 11 am (donation)

Monday Evening Mysore Practice - Fran Slavich
6 pm - 8 pm (Class fee is $15)


FYI Monday, November 2 is a FULL MOON

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Sirona Sky Yoga.2

A big Thank You to Sirona Sky Yoga, who again will be contributing a sequence. Remember, the great thing about gust bloggers is that I begin to bore myself, and imagine you might eventually feel the same way. Guests make things more interesting, so you should think about being one yourself :)

To check out Sirona Sky Yoga, either look for her blog or her Yoga Journal Community page. 

and... of course, Happy Halloween! 

Deep Sleep Sequence

Having trouble nodding off?... try this calming sequence, hold each pose for 5 to 10 minutes as always work both side evenly.

1. Urdhva Hastasana (Upward Salute)
2. Padangusthasana (Big Toe Pose)
3. Tadasana (Mountain Pose)
4. Bitilasana (Cow Pose)
5. Marjaryasana (Cat Pose)
6. Inhale cow, flow to cat, inhale and exhale for 5 to 10 minutes
7. Uttana Shishosana (Extended Puppy Pose)
8. Balasana (Child's Pose)
9. Janu Sirsasana (Head-to-Knee Forward Bend)
10. Bharadvajasana I (Bharadvaja's Twist)
11. Agnistambhasana (Fire Log Pose)
12. Baddha Konasana (Bound Angle Pose)
13. Supta Baddha Konasana (Reclining Bound Angle Pose)
14. Supta Virasana Reclining (Hero Pose) [note: use bolsters and pillows here for a more restorative pose]
15. Viparita Karani (Legs-Up-the-Wall Pose)
16. Surya Bhedana Pranayama (Single Nostril Breath)
17. Dhyana Mantra Meditation [note: Select a favorite word, phrase, prayer, or fragment of a poem for meditation. Ideally, a mantra is composed of only a few words or syllables, so you can repeat it easily, without getting lost in a long phrase.]
18. Savasana (Corpse Pose)

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Pumpkin pie

The title of this post has nothing to do with yoga, per se. I was just driving to my sister's house, and realized that the color of almost all of the trees right now is very much like pumpkin pie. Walking through the woods is like taking a stroll through the center of one of my favorite treats. Talking about my favorite treats, I heard that a lovely pumpkin pie can be made with sweet potatoes. Talking about sweet potatoes, I know that a lovely way to eat sweet potatoes is with salty peanut butter, honey (local and raw, of course), and cinnamon. Talking about lovely, local honey, ya'll should get on that. Eating local never tasted so good.

Talking about yoga, here you go.

Pumpkin pie

Maybe I can make some cute link-in here, like this pose is as easy as pie, or something like that. But, I won't.  Yoga isn't "easy" for many people. Yin and yang classes alike challenge the body and the mind. Yoga is meditation in motion and goodness knows my meditation practice is like trying to catch a puppy, to work off a Stephen Cope metaphor. So, if this is easy as pie, a blessing on your head. If it isn't, well, a blessing on your head, too.

1. Sukhasana (Easy Pose)
2. Dirgha (Three Part) and Ujayyi (Ocean Sounding) breath
3. Begin any movement of torso and arms that feel natural with this breath
4. Come to stillness
5. Fold forward in Sukhasana, taking hands and arms out along floor in front of you
6. Change cross of legs, repeat
7. Taking hands under knees, roll along spine, eventually rolling to standing
8. Tadasana (Mountain Pose)
9. Kaliasana (Goddess Pose)
10. In Kaliasana, whisper "Pumpkin" and squat deeper, whisper "Pie" and come out slightly
11. Pulse between "Pumpkin" and "pie"
12. Utthita Tadasana (Five Pointed Star Pose)
13. Swing your arms like empty coatsleeves, gently hitting your own back as they move side to side, exhaling "Ha!" as you twist
14. 12 Toe Touches, exhaling "Ha!" as you bend over
15. Pause arm to opposite toe/shin/leg to twist. Repeat other side
16. Walk hands forward to wide leg Adho Mukha Svanasana (Downward Facing Dog Pose)
17. Wide-legged Urdhva Mukha Svanasana (Upward Facing Dog Pose)
18. Come onto stomach, bend at knees, and windshield-wiper legs side to side
19. Dolphin Pose (Forearm Adho Mukha Svanasana)
20. Forearm Chaturanga Dandasana (Plank Pose on forearms)
21. Move between steps 19 and 20
22. Lift one leg in Dolphin Pose. Bend knee for hip circles, try to touch head with toe.
23. Repeat other side
24. Garbasana (Child's Pose)
25. Sasangasana (Rabbit Pose)
26. "Thread the needle" in Sasangasana, taking one arm underneath other for gentle twist
27. Repeat other side
28. Uttana Shishosana (Extended Puppy Pose)
29. Come onto back
30. 12 Crunches, exhaling deeply on lifting head
31. Taking hands under sacrum or beside hips, point legs directly towards ceiling, and lower one inch above ground (moving with breath)
32. Repeat 5-15 times
33. End with legs pointed directly towards ceiling to hold
34. Lower to ground slowly, and release
35. Ardha Ananda Balasana (Half Happy Baby). Repeat other side
36. Ananda Balasana (Happy Baby), rock gently
37. Supta Matsyendrasana (Reclined Twist). Repeat other side
38. Savasana

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Charlotte B. of Yoga Flavored Life

Now, say this in your best radio announcer voice, telling about the next song coming up (male, late 30's to early 40's):

"Coming your way today out of Yoga Flavored Life is Charlotte B., with a Restorative Sequence for all you high-powered kids over on Main Street in Hometown, USA (or Canada, Germany, New Zealand, just insert)."

I just couldn't write those two sentences without sounding like a dweeb in my head, so why not go all out, and request that it sound that way in everyone's head? Anyway.

Reading Charlotte's blog gave me a weird feeling like I was reading my own, for many posts. I don't have any kiddos, but there were so many things I would catch myself nodding my head to while reading. Charlotte comes from a Karate background, but hurt her knee. I come from a Tae Kwon Do background, and hurt my everything, but especially my right knee. Her post on Camel Pose (Ustrasana) made me nervous, if only because I worried she might think I wrote my own Camel post after reading her's (I swear! I hadn't read it, yet!). The one on Pigeon and Warrior I... those too.
 
I'm going to go ahead and post Charlotte's restorative sequence here, but I *highly* recommend ignoring me for the day, and just going to Charlotte's own post, which includes pictures and brief descriptions.

Here I go, but don't say you haven't been warned.

Charlotte B. of Yoga Flavored Life

1. Balasana (Supported Child's Pose)
2. Supta Padangusthasana (Reclining Big Toe Pose)  
3. Upavistha Konasana (Reclined Forward Fold against wall)
4. Viparita Karani (Legs up the Wall Pose)
5. Savasana
   

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Rocking the Goddess

I don't see Goddess Pose (Kaliasana) in many classes I take besides Kripalu style. It's not even on the Dharma Mittra photo site resource I link to below... and that really does have everything. That's too bad, though. This is a great pose; it strengthens the legs, builds heat, and engages the Uddiyana Bandha. When I go into it, I experience some of the same feelings I get when I enter Virabhadrasana II. I am profoundly aware of my own power and strength.

Rocking the Goddess

To come into Kaliasana, take the feet 2.5 to 3 feet apart. Take the toes 15-30 degrees out to the side (duck-footed). Bend at the knees, keep the knee in line over the ankle.  Avoid buckling the knees in. Allow the pelvic floor to drop; release any tension from that area. Keeping the torso straight upright, bring the arms out to the sides at 90 degree angles (with both arms up, your arms should make a goal post shape).

1. Sukhasana (Easy Pose)
2. Kapalabhati (Breath of Fire). Repeat for a total of three rounds
3. Malasana (Garland Pose) [note: use a block if necessary and not warm enough]
4. Bharadvajasana (Bharadvaja's Twist). Repeat other side
5. Prapadasana (Tiptoe Pose)
6. Uttanasana (Standing Forward Fold)
7. Using hands for balance, move between steps 5 and 6, 25-50 times, exhaling as you come into Uttanasana
8. Tadasana (Mountain Pose)
9. Kaliasana (Goddess Pose)
10. Move between steps 8 and 9, exhaling in Kaliasana [note: alternate the leg you use to step out into Kaliasana]
11. Kaliasana
12. Pulse knees in Goddess, slightly straightening and coming deeper
13. Pause
14. Sun breaths in Kaliasana
15. Vrkasana (Tree Pose)
16. Eka Pada Galavasana (One Leg Pose of the Sage Galava)
17. Tadasana
18. Repeat stps 15-17 on other side
19. Kaliasana. Begin Kapalabhati breath. Pause. Hold for 5-10 full inhales and exhales
20. Vinyasa to Chaturanga Dandasana (Plank Pose)
21. Kapalabhati in Plank. Pause. Take 8-second count to lower fully to floor
22. Rest on stomach
23. Take 8-second count to raise back to Chaturanga Dandasana
24. Garbasana (Child's Pose)
25. Walk hands in front of you and off to one side for gentle side stretch. Repeat other side
26. Roll onto back
27. Pavana Muktasana (Wind Relieving Pose). Repeat other side
28. Take both knees into chest, bringing head gently towards knees. Release.
    
29. Ananda Balasana (Happy Baby Pose). Rock gently side to side
30. Take legs into Garundasana (Eagle Pose) while still on back. Circle hips and knees gently.
31. Repeat other side
    
32. Savasana

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Flying the Pigeon

If you put me into Pigeon Pose (Kapotanasana) I may never leave. That's how I feel, anyway, when I go into it, either in a class or in personal practice. Sometimes I don't. After 5 minutes on either side, I happily roll over onto my back for Savasana. Spending a long time in Pigeon helps to underline to me how much tension I hold in my hips; sometimes it's only in that 4th minute that something big finally releases, and I feel like I got into the pose. And isn't it completely and totally lovely when I do. Yes'm, mhm. 

 

Flying the Pigeon

To help come into a good, deep Pigeon Pose (Kapotanasana) warm up the hips quite a bit beforehand, so that when you come into the pose they can release more fully. Even if you're not used to using props in this pose, try placing a blanket at different thicknesses below the hips. It might allow you to have a different experience in this pose than you are used to.

1. Parshva Savasana (Side Corpse Pose). Repeat other side.
2. Table pose (on hands and knees)
3. Lift one knee, like a dog doing its thing on a firehydrant, and lower. Repeat 10x.
4. Repeat fire hydrant other side
5. Cat/cow spine in table
6. "Donkey kicks" in table (taking knee towards mid-line and then kicking it back behind you)
7. Repeat Donkey Kicks other leg
8. Adho Muka Svanasana(Downward Facing Dog Pose)
9. Bend and straighten knees in Adho Muka Svanasana. Pedal heels.
10. Step into high lunge
11. Adho Muka Svanasana
12. Pulse between steps 10 and 11
13. Repeat with other leg
14. High Lunge, bending and straightening knees
15. Repeat other side
16. Uttanasana (Foward Fold Pose)
17. Malasana (Garland Pose)
18. Supta Kapotanasana (Pigeon Pose). Slowly move torso like a wave (head, then chest, then stomach coming down) over leg, taking time to settle into Reclined Pigeon
19. Gomukhasana (Face of Light Pose)
20. Lolasana (Pendulum Pose)
21. Vinyasa to Kapotanasana on other leg
22. Repeat steps 18 through 20
23. Adho Mukha Svanasana
24. Raja Kapotanasana (King Pigeon Pose)
25. Vinyasa to repeat on other side
26. Parshva Savasana (Side Corpse Pose). Repeat other side.
27. Savasana

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Riding the Camel

I think a fair amount of yogis have that pose they used to hate, but now lovelovelove. Oooh, do I love Camel (Ustrasana). Just recently, I was led into camel using a wall (at my back), and started a whole new kind of love affair. It's one of those poses that when I come out, I feel just a little bit crazed... but in a good way. I know Halloween is coming up, but I'm a pretty sane yogini.

Along the lines of being a sane yogini, and not a crazy one, a note about when I'm on the road, looking for a new home. I have tended towards being more than a wee bit OCD in the past, and in a brave attempt to not be, I may not post every day when I'm in the Pacific Northwest. I'm working on getting ahead in my posts by getting some extra sequences typed up now, but I'm not making any promises. If anyone can lend a hand, or 10 or 15 of their favorite asanas, lemme know.

Riding the Camel

Camel, or Ustrasana, is an intense chest opener. Come into it slowly, come out of it slowly. Use lots of props if you need them. There are also lots of camel variations, so come into one of those if you know your practice doesn't include full camel. If this pose hurts your neck, try tucking it into your chest instead of letting it drop back. Or, wrap a small blanket around your neck to prop it up. Make it work for you, and deeeeep breathing.

1. Vajrasana (Diamond Pose)
2. Sasangasana (Rabbit Pose)
3. Threading one arm under the other to twist. Repeat other side.
4. Cat/cow
5. Pretend your spine is a jumprope and create circles. Circle other direction.
6. Kneedown Tadasana (Mountain Pose)
7. Taking both hands to the waist, move the weight of your torso slightly backwards and then slightly forwards, knees to head aligned. You should feel this in your core.
   
8. One armed Ustrasana (Camel Pose) [one hand to foot, other to sky]
9. Repeat with other arm back
10. Flow between steps 8 and 9
11. Cat/cow
12. Adho Mukha Svanasana (Downward Facing Dog Pose)
13. Uttanasana (Forward Fold Pose)
14. Tadasana
15. Upavistha Hastasana (Standing Upward Arms)
16. Exhale, bending at torso, bring raised arms parallel to the floor
17. Hold for 3-5 breaths
18. Exhale to Uttanasana
19. Inhale, come back halfway arms now at "T" position. Hold for 3-5 breaths
20. Uttanasana
21. Adho Mukha Svanasana
22. Three-legged Dog, drawing circles in the air with the knee
23. Repeat other leg
24. Jump or step through to seated
25. Coming to face the wall, pressing your front thighs into the wall, Ustrasana
26. Garbasana (Child's Pose)
27. Cat/cow
28. Paschimottanasana (Seated Forward Fold)
29. Bringing your back to the wall (arm's length away), bring arms up and over head, eventually pressing palms of hands into the wall for Ustrasana variation
30. Garbasana
31. Upavista Konasana (Seated Wide Angle)
32. Supta Konasana (Reclined Angle)
33. Halasana (Plow Pose)
34. Sarvangasana (Shoulderstand Pose)
35. Setu Bandha Sarvangasana (Bridge Shoulderstand Pose)
36. Bring body into a tight back on your back, bringing head towards knees
37. Release with "Ha" exhale
38. Savasana (Corpse Pose)

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The Warrior Variations

Between the years 1819 and 1823, Ludwig van Beethoven created a series of works based on a simple waltz by Anton Diabelli. Diabelli originally wrote the waltz, in 1819, as a vehicle for some of the greatest composers of his time to create variations. By the end of his working with the waltz, Beethoven had created thirty-three variations. A lot. Given the simplicity of the piece, and the initial request, the number of variations sometimes is interpreted as Beethoven saying, "Well, yes, I am that good, and look what I can do."

Today, we attempt our own yogic variations. We're not looking to show off how good we are, just trying to have a new experience in a posture that we may have done a thousand (or two) times.

The pose? Virabhadrasana II (Warrior II). The practice? Vinyasa-y and sweaty.

If you have any favorite or oddball variations on a pose, let me know. I like learning new ways to switch things up.

The Warrior Variations

For the Vinyasa parts of this sequence, try to flow with the breath between postures. Once you arrive in the Warrior variations, however, see how long you can hold with both strength and ease. When you lose your breath, it's time to move on from a pose (or find your breath again, if you can).

1. Sukhasana (Easy Pose)
2. Gentle twist to one side and the other
3. Head and neck rolls
4. Placing hands on knees, use the hands to "pull" the chest open towards the knees
5. Exhale, bring the chest back slightly behind the hips, making a C curve with the back
6. Flow between steps 4 and 5
7. Tadasana (Mountain Pose)
8. Uttanasana (Forward Fold)
9. Chaturanga Dandasana (Plank Pose)
10. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
11. Adho Mukha Svanasana (Downward Facind Dog Pose)
12. Uttanasana
13. Repeat steps 7-12 three times
14. Repeat step 13, adding low lunges where appropriate
15. Repeat step 13, adding high lunges where appropriate
16. Tadasana
    
17. Virabhadrasana I (Warrior I)
18. Tadasana
    
19. Virabhadrasana I
20. Tadasana
    
21. Virabhadrasana I 
22. Virabhadrasana II (Warrior II)
23. Repeat steps 9-12 (Vinyasa to standing)
    
24. Repeat steps 20-23
25. Again, make your way into Virabhadrasana II. This time, turn the palms upward making the hands into cups, like your hands are trying to catch falling water. Repeat other side.
26. Vinyasa to Virabhadrasana II. Take prayer hands in front of your heart. On an inhale "fly" the hands out to the traditional "T" position. Flowing with breath move the hands from prayer to T position. Repeat other side.
27. Vinyasa to Virabhadrasana II. Allow the fingers to point towards the ceiling, heels of the hands pressing outwards ("Stop" hands). Repeat other side.
28. Vinyasa to floor. Come onto your back
    
29. Chakrasana (Wheel Pose). Repeat three times
30. On back curl into ball, bringing head towards knees
31. Paschimottasana (Seated Forward Fold Pose)
32. Janu Sirsasana (Seated Head to Knee Pose)
33. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
34. Repeat 31-33 with other side
35. Sarvangasana (Shoulderstand Pose)
36. Viparita Karani (Legs up the Wall Pose)

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Saved by the Arches

There's a family story. My folks read this, so they can shout out if I'm getting this wrong, and therefore causing trouble. But. There's a family story.

Silverman family legend has it that flat feet run in the family. Going all the way back to Grandpa Manny, we've been a flat-footed clan. I have flat feet, and they pronate, too. Double whammy. These flat feet, however, were a boon to Grandpa Manny. It's told that his feet were so flat, so very nontraditionally shaped, that the man got out of service during the war. Saved by the Arches.

In honor of Grandpa Manny's flat feet, today we honor the arches. In today's practice, notice your arches. Perhaps you have heard a teacher in the past, or you yourself have instructed, to ground down through the four corners of the feet. If that works for you, keep it up. But, I encourage you to also notice what's going on inbetween. Do you think it's possible to develop higher arches? I might go for that.

Saved by the Arches

Stand in Tadasana (Mountain Pose). Pretend you are pulling up the arches of your feet. What other muscles in your body activate? Even though you are pulling upwards, do you feel more grounded? Less? Also, do a quick stress scan. Did the engagement of the arches bring tension to any part of the body? If this works for you, play with it throughout the practice. Like a bridge you don't know you're walking over, your arches will support you.

1. Sukhasana (Easy Pose)
2. Tadasana (Mountain Pose)
3. Akarna Dhanurasana (Standing Archer's Pose), repeat other side
4. Uttanasana (Standing Forward Fold)
5. Utkatasana (Chair Pose) [note: this is an especially interesting pose to play with the arches of the foot]
6. Tadasana
7. Vrkasana (Tree Pose)
8. Keeping balance without lowering foot, Utthita Hasta Padagusthasana (Standing Head to Tow Pose)
9. Slowly swing leg through, barely touching floor, to Urdhva Prasarita Eka Padasana (Standing Splits)
10. High lunge
11. Virabhadrasana I (Warrior I)
12. Virabhadrasana III (Warrior III)
13. Tadasana
14. Repeat steps 7-13 other side
15. Dandasana (Staff Pose)
16. Baddha Konasana (Cobbler's Pose)
17. Gomukhasana (Face of Light Pose). Repeat other side.
18. Trianga Mukaikapda Paschimottanasana (One Leg Forward Fold)
19. Janu Sirasasana (Seated Head to Knee Pose)
20. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
21. Torso up, gentle twist in opposite direction
22. Dandasana
23. Repeat 18-22 with other leg
24. Supta Matsyendrasana. Repeat.
25. Savasana (Corpse Pose)

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Sirona Sky Yoga.1

Today's guest blogger is Sirona Sky Yoga. Yogini and I connected on the Yoga Journal Community site, and she has a zillion sequences. Hopefully, we'll be seeing more from her in the future! If you want to check her out yourself, you can visit her blog, or add her as a friend on the Yoga Journal Community page.

Happy Weekend! and now... guest blogger!:

Asanas are not prescriptive for emotional issues in the same way they can be for issues in the physical body. But most of the yoga teachers interviewed for this story agree that some poses seem to initiate emotional responses more than others. 

"Camel, hip openers, and lunges" Ana Forrest suggests. "Camel because of its immediate impact in exposing the heart, hip openers because they tap into the vital feelings stored in the area, and lunges because there's a lot of unchanneled potential and power in the thighs." Twists and backbends can also trigger an emotional release.

However, what works for one person may not work for another. You cannot demand release and expect a response, although you can certainly, as Forrest asks of her students, listen to your body and discover where it needs to untie an emotional knot. If your heart feels heavy, if your stomach is constantly in turmoil, if your inner child needs comforting, you can create an asana and pranayama program specifically for your condition, the same way you might practice inversions or balancing poses if you want to challenge yourself physically.

Please take your time to explore each asana spending 10 minutes or more if you wish on each.

Hips Don't Lie

1. Anjali Mudra (Salutation Seal)
2. Bharadvajasana I (Bharadvaja's Twist)
3. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
4. Baddha Konasana (Bound Angle Pose)
5. Janu Sirsasana (Head-to-Knee Forward Bend)
6. Upavistha Konasana (Wide-Angle Seated Forward Bend)
7. Agnistambhasana (Fire Log Pose)
8. Gomukhasana (Cow Face Pose)
9. Padmasana (Lotus Pose)
10. Svara Yoga Pranayama (Yoga of Sound Breath)
11. Supta Baddha Konasana (Reclining Bound Angle Pose)
12. Savasana (Corpse Pose)

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Ken. M of alleyCat Yoga.2

Today, we have another sequence from Ken McRae of alleyCat Yoga of Columbia, Missouri. Ken is off on a Global Yoga Journey right now (and for the next 45 days!), but sent this on to me before he left.

Ken writes: "For the past 4 years I lead a 21 day sunrise yoga class. Folks (always sold out at 32 students) sign up for the whole series ($154) and we meet every day for 21 days at 6 am for a 1.25 hour class... The sequence [is] intended to be more energizing to start the day. At 6 am the outside temperature in August here in Missouri is sometimes 80 degrees. Its the perfect way to start the day. The first Sunday we have a guided iRest yoga nidra instead of the practice and the second Sunday we have a kirtan lead by alleyCat teacher Lynn Maloney (also a former Kripalu resident). On the last Sunday we have a light ceremony after the practice and I take everyone out for breakfast. Its THE yoga event of the year."

If you live around that part of the world, check back later next year, and, from the sound of it, get in line early. I love early morning classes, and am sad that the studio I train doesn't have classes earlier than 9am. If you can't wait, check out his Global Yoga Journey's website, and take a yoga trip 'round the world.

Ken M. of alleyCat Yoga.2

1. Baddha Konasana (Bound Angle Pose)
2. Ardha Matsyendrasana (Spinal Twist Pose)
3. Pavana Muktasana (Wind Relieving Pose)
4. Ardha Jathara Parivartanasana (Crocodile Twist Pose)
5. Supta Hasta Padangustasana (Reclined Hand to Toe Pose)
6. Anantasana (Eternal One Pose)  
7. Urdhva Mukha Navasana (Upward Facing Boat Pose)
8. Janu Sirsasana II (Chin to Knee II Pose)  
9. Parivritta Janu Sirsasana (Revolved Head To Knee Pose)
10. Ardha Sarvangasana (Half Shoulderstand Pose)
11. Matsyasana (Fish Pose)  
12. Sphinx 
13. Cat / Dog / Donkey Kicks
14. Urdhva Muka Svanasana (Upward Facing Dog Pose)
15. Bharadvajasana (Spiraling Twist Pose) 
16. Lunge Series
17. Hanumanasana (Yoga Splits Pose)
18. Parighasana (Gate Pose)
19. Kapotasana (Pigeon Pose)
20. Ardha Matsyendrasana (Spinal Twist Pose)
21. Adho Muka Svanasana (Downward Facing Dog Pose)
22. Vasisthasana (Side Plank Pose)
23. Ustrasana (Camel Pose)
24. Parivritta Parsva Konasana (Revolved Side Angle Pose)
25. Virahabadrasana (Forward Warrior Pose)
26. Virahabadrasana II (Side Warrior Pose)
27. Parsva Konasana (Side Angle Pose)
28. Parivritta Parsva Konasana (Revolved Side Angle Pose)
29. Ardha Chandrasana (Balancing Half Moon Pose)
30. Tadasana (Mountain Pose)
31. Ardha Chandrasana (Half Moon Pose)
32. Utkatasana (Chair Pose)
33. Garudasana (Eagle Pose)
34. Kaliasana (Goddess Warrior Pose)
35. Uttanasana (Forward Fold Pose)
36. Bakasana (Crane Pose)  
37. Kurmasana (Turtle Pose)
38. Paschimottanasana (Seated Forward Fold Pose)
39. Garbasana  (Child Pose)
40. Savasana (Corpse Pose)
41. Sukasana (Easy Pose) 
42. Meditation

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Traveling Shoes

 First and foremost, a kind thank you to EcoYogini for writing about The Joy of Yoga in her blog yesterday. Her blog is about yoga asana, but also about living yoga. Which we all could use a little of. It's funny: the main picture on her blog could either be someone about to go into Warrior III, or about to fly. I like that.


Now, let's put on our serious face (no smiling, folks) and get down to today's preamble.

~

These days, I have my traveling shoes on.

Chris and I spent most of the summer (from June-August) doing different sorts of traveling and, last night buying plane tickets, it looks like there may not be an end to the traveling in the near future.

The summer traveling was pure enjoyment-based (although I might have said differently on that second day biking in Ontario... later story). This next trip: business. Kind of.

Done with the furies of the Midwestern winter (hello, entire week of -50 degrees with windchill), we have decided to search out a new home in warmer climates. The criteria for our new city/home are as follows: 1. Four seasons, just less winter 2. By the ocean and/or by a mountain (somewhat flexible on this one) 3. Food co-op and/or farmer's market 4. Near a University and/or College. We start our search for Home 2.0 in the Pacific Midwest. Tickets now in hand, we start off in Seattle, and will tour around Washington and Oregon. We'll return to do Thanksgiving at my folk's house, and then head to the near South (on the East Coast) for another few weeks of touring and seeing what we like. Christmas is back in the Midwest at his families.

To you, my Blogosphere, I am asking for any recommendations about the places you have lived and loved. What is the bestest place in the whole wide United States of America (we need to work, so it's got to be this country...)? Where can a yogini and her apple picking friend find warmer climates and happiness? I'll take all recommendations. And your yoga sequences.

Traveling Shoes

This sequence is inspired by an Ashtanga-based class I took in New Paltz, NY yesterday. Most of the movements were made with the breath (i.e. pose only held for an inhale or an exhale). It was a good, sweaty practice and it keeps you on the move.

1. Sukhasana (Easy Pose)
   
2. Adho Mukha Svanasana (Downward Facing Dog Pose). Hold for 5 breaths; bend knees, other movements, etc.
   
3. Chaturanga Dandasana (Plank Pose)
   
4. Knee into Chest Plank. Hold for 5 Breaths.
5. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
   
6. Adho Mukha Svanasana
   
7. Repeat steps 2-5
8. Virabhadrasana I (Warrior I Pose)
   
9. Virabhadrasana I I (Warrior II Pose)
   
10. Chaturanga Dandasana
    
11. Urdhva Mukha Svanasana
    
12. Adho Mukha Svanasana
13. Repeat steps 8-12 with other leg
14. Repeat steps 8-13 twice
15. Utkattasana (Chair Pose)
16. Parivrtta Utkattasana (Twist in Chair Pose)
17. Step opposite to twisting side leg back
18. High lunge twist
19. Ardha Chandrasana (Balancing Half Moon Pose)
20. Trikonasana (Triangle Pose)
21. Parsvottanasana (Intense Side Stretch Pose)
    
22. Parivrtta Ardha Chandrasana (Twist in Balancing Half Moon Pose)
23. Parivrtta Trikonasana (Revolved Triangle Pose)
    
24. Parsvottanasana
25. High Lunge
26. Chaturanga Dandasana
    
27. Urdhva Mukha Svanasana
28. Adho Mukha Svanasana
29. Repeat steps 15-28
30. Jump through to seated
31. Tarasana (Star Pose)
    
32. Bhujapidasana (Squeeze the Shoulder's Pose)
33. Tittibhasana (Firefly Pose)
34. Upavistha Konasana (Seated Wide Angle Pose)
35. Laying one arm alongside the opposite leg, twist the other arm towards the ceiling
36. Repeat other side
37. Janu Sirsasana (Head to Knee Pose), repeat other side
38. Savasana
    

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As Much Space

During my Yoga Teacher Training, a guest instructor came to give a lecture on A + P. The instructor was a body worker and yoga instructor and said something that I often think about during my practice, but also sitting at the dinner table. He said, "You want to take up as much space as possible."

Think about it: when sitting and standing you want to be as tall as possible. Even in twisting poses, before we twist we first and foremost extend our spines. There are times for compression, although even in those poses, for the part of the body that is compressing, a different part is usually extending. Next time your favorite teenager is slumping across the table from you, ask them to take up as much space as humanely possible. The effect is that of a plant inhaling its way towards the sun. It is lovely.

So, today,. pretend that you yourself are your favorite teenager. Ask yourself to take up space. You deserve it.

As Much Space

For the beginning of this practice, have yourself or your class pretend they are in a King Size bed (let's say it's a futon; my folks fed me by selling futons). You are just waking up, but are taking your time with it. Roll around the bed, stretching every which way, and make morning noises. If you are in front of a class, demonstrate, as people might be hesitant at first. Once they see how good it feels to make morning noises, though, it might be hard to stop them. So, let this go on for a couple of minutes. Eventually, groan your way to seated. Yawn.

1. Simhasana (Lion's Breath)
   
2. Seated Sun Breaths (10)
3. Knee-down Tadasana (Mountain Pose)
4. Parigasana (Gate Pose). Swing the non-planted hand in circles about you.
5. Cat/cow in table
6. Repeat steps 4 and 5 on other side
7. Adho Mukha Svanasana (Downward Facing Dog Pose)
8. Three-legged dog, drawing circles with non-planted knee
9. Uttanasana (Forward Fold)
10. Tadasana (Mountain Pose). Raise arms above head. Hold for 10 breaths.
    
11. Virabhadrasana III (Warrior III Pose)
    
12. Virabhadrasana I (Warrior I Pose)
    
13. Simhasana in Virabhadrasana I
14. Adho Mukha Svanasana
    
15. Repeat steps 7-14
16. Prasarita Padottanasana (Standing Wide Leg Forward Fold)
17. Utthita Tadasana (Five Pointed Star Pose)
18. Kaliasana (Goddess Pose). Hold for 10 breaths or Kapalabhati (Breath of fire)
19. Tadasana with raised arms
20. Vinyasa to floor
21. Anantasana (Infinity Pose). Lift leg.
22. Repeat other side
23. Ardha Dhanurasana (Half Bow Pose), repeat other side
24. Dhanurasana (Bow Pose)
25. Garbasana (Child's Pose)
    
26. Ardha Sarvangasana (Half Shoulder Stand). Move legs in opposite circles.
27. Halasana (Plow Pose)
28. Supta Matsyendrasana (Supine Twist). Repeat other side
29. Savasana
    

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Immunity Boosters

This weekend, I sat in a car with a nose-blowing, into-the-air coughing 7th grader for about ten hours of driving, all told. He swears he has allergies. I'm nervous.

Also, on the way back from Boston, it started to snow like it was January, and I find that crazy shifts to cold weather can also help get you sick.

This week? Immunity Boosters. No, I'm not talking about that weird supplement you ordered in your smoothie, this is straight-up yoga, folks. The side note here is that this sequence is more for people who are worried about getting sick; if you are already there, my guess is you don't want to spend two minutes in a forward bend. Just a hunch.

Immunity Boosters

Any yoga practice is essentially an immunity booster. People with more stress in their lives are more susceptible to getting sick; people who have a steady yoga and meditation practice are less likely to have high levels of stress. A full body moving workout also moves lymph and helps re-oxygenate the blood. That being said, there are some poses that focus more on the cold-fighting systems of the body than others. Forward bends, back bends, and twists (compressing the digestive tract) will all, hopefully, reduce the number of sick days you experience this flu season.

1. Sukhasana (Easy Pose)
2. Hands in jnana mudra (Mudra of Wisdom)
3. Three sets of Kapalabhati (Skull-shining breath)
4. Garbasana (Child's pose). Hold for one minute
5. Gentle Bhujangasana (Cobra Pose)
6. Move between Bhujanasana to Garbasana
7. Gomukhasana (Face of Light Pose)
8. Cat/Cow spine in table
9. Adho Mukha Svanasana (Downward Facing Dog). Hold for 2-3 minutes
10. Virabhadrasana I (Warrior I), focus on opening chest
    
11. Virabhadrasana II (Warrior II)
12. Parsvottanasana (Intense Stretch Pose)
13. Anjaneyasana (Kneeling Lunge Pose)
14. Vinyasa to repeat 9-13 on other side
15. Vinyasa to standing
16. Uttanasana (Standing Forward Fold). Hold for 2-3 minutes
17. Take hands to lower back for gentle back bend/chest opener
18. Vinyasa to floor
19. Upavistha Konasana (Seated Wide Angle)
20. Kurmasana (Tortoise Pose)
21. Purvatanasana (Front Stretch Pose)
22. Supta Pavana Muktasana (Reclined Wind Relieving Pose)
23. Repeat other side
24. Take both knees into chest and gentle rock side to side
25. Taking hands behind hand, 20 abdominal crunches exhaling as you gently lift using core strength
26. Supta Madhyasana (Reclined Twist Pose)
27. Repeat other side
28. Viparita Karani (Legs up the Wall Pose)
    
29. End with 20 minutes of seated meditation
    

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Coming Out

A lot of the focus in yoga classes is devoted to precise instruction on how to come into a pose. Really, however, instruction should sometimes be more like the hokey pokey: "You put your right arm in, you put your right arm out." Because instruction is heavy on the former and weak on the latter, it can be easy to drop our attention in the relief of the release. The pose is every moment of the pose; keep engaged with your breath and focus.

Future-minded folks have the hardest time with this. The second they realize what the next asana is, they are already there, even if they are still transitioning. Being present in your yoga practice is hard, but I got faith. Try out this yoga sequence, nothing fancy, really, but bring your attention to transitioning out the pose. I hope you like it!

Coming Out

Your hand opens and closes and opens and closes. If it were always a fist or always stretched open, you would be paralyzed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as bird wings." -Rumi

1. Sukhasana (Easy Pose)
2. Nadi Shodna (Alternate Nostril Breathing)
3. Tadasana (Mountain Pose)
4. Akarna Dhanurasana (Archer's Pose), repeat othe side.
   
5. Tadasana
6. Vrkasana (Tree Pose), repeat other side
7. Utthita Vayu Muktyasnana (Standing Wind Relieving Pose), repeat other side
   
8. Vinyasa to stomach on floor
9. Chaturanga Dandasana (Plank Pose)
   
10. Vasisthasana (Side Plank Pose)
11. Repeat steps 9 and 10
12. Bhujangasana (Cobra Pose)
    
13. Navasana (Boat Pose)
14. Salabhasana (Locust Pose)
15. Cat/Cow of spine in table pose
16. Paripurna Navasana (Upward Boat Pose)
17. Ardha Navasana (Half Boat Pose)
18. Upavishta Konasana (Seated Wide Angle Pose)
19. Supta Madhyasana (Reclined Twist Pose), repeat other side
20. Savasana (Corpse Pose)
    

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Peter A. of MahaMondo.1

Today's sequence comes from Peter of MahaMondo, a fine blog which bills itself as "Tales from Yogastania (Santa Monica Cali) and a roadmap to conscious living." Well, I might have called it Yogalandia, but I think the point is well made.

Peter gives a a quick sequence detailing how to get into his favorite pose. He writes a bit about it on his blog, too. I won't give too much preamble here, but will encourage you to read the man's words themselves.

Don't think you're getting off easy, though, with a few steps and then you can watch the series the whole weekend: make sure you are good and warmed up for these postures and go through a cool down as well.

Peter A. of MahaMondo

1. Samasthiti (Stillness)
2. Virabhadrasana I (Warrior I)
3. Virabhadrasana II (Warrior II)
4. Parsva Konasana (Side Angle Pose)
5. Bind the arms around the front leg, bring the weight onto the back leg
6. Lift front leg into Svarga Djivasana (Bird of Paradise Pose)
7. Repeat on other side

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E.G.O.

That is capital E capital G capital O.

There is a yoga studio on the near North side of Chicago called Self Centered Yoga. The first time Chris and I drove past it, I almost made him have a car accident I hollered so loud.  Compare that to the quote on the studio where I practice: "When we do yoga for ourselves, we benefit. When we do yoga for G-d, the world benefits." I constantly struggle with getting the ego out of my practice. Essentially, I strive to be less self-centered in my yoga.

I know they were trying to be cute, but I feel like it affirms some stereotypes people have about flexi-yogis. To help with my own struggles about the role of my ego in my practice, lately I have been dedicating my practice to someone or something. It's hard to focus on your ego if you are practicing for your momma. Would my momma be as hard on me as I sometimes am? Absolutely not; my momma is full of love.

I recently read an article about Dharma Mittra's classical yoga posture chart of 908 asanas. He took his own pictures and often had to retake photos because he could see his ego in the asana. In a yoga class, I will often find my ego comes out the most in challenging postures that I feel steady in. I know it looks cool to be in Vasisthasana (Side Plank Pose, top leg extended), so I get focused on how very very cool I look, and forget about the experience I am having in my body. Therefore, the pose never progresses. For this sequence, then, I am including poses that might "look cool," but that I am trying to practice without getting the ego involved. These poses come up surprisingly often in classes I take and I find myself looking around the room at who can do them and who cannot. I'm working on it, though. Every day.

E.G.O.

The ego usually rears its head in two ways. The first is negative self talk and the other is excessive pride. When you find yourself getting wrapped up in your ego, try to clear your mind, or, if you have time, come out of the pose. Then, come back into the pose as though you have never come into it before. Notice the sensations in your body and see what feels good for you in this pose. One of the best things I have heard in a yoga class is: "Looking at her forward bend will not make yours any deeper."

1. Begin with a dedication, or by setting an intention
2. Spinal rock to standing
3. Tadasana
4. Surya Namaskar (no warriors), repeat
5. Surya Namaskar with Virabhadrasana I (Warrior I Pose), repeat
   
6. Surya Namaskar with Virabhadrasana I and II (Warrior I and II Poses), repeat
   
7. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog Pose)
8. Eka Pada Koundinyasana (Pose Dedicated to the Sage Koundinya II)
9. Repeat steps 7 and 8
10. Chaturanga Dandasana (Plank Pose)
11. Vasisthasana (Side Plank Pose with top leg extended)
12. Repeat steps 13 and 14
13. Vinaysa to seated
14. Hanumanasana (Hanuman's Pose)
15. Switch through center to other side
16. Bakasana (Crow Pose)
17. Parsva Bakasana (Side Crow Pose)
18. Repeat steps 16 and 17
19. Jathara Parivartanasana (Twisting the Belly Pose)
20. Slowly go from one side to the other, moving with breath
21. Urdhva Prasarita Padasana (Upward Extended Feet Pose), lift and lower legs
22. Chakrasana (Wheel Pose)
23. Eka Pada Urdhva Dhanurasana (One Leg Upward Bow Pose), other leg
    
24. Sarvangasana (Shoulder Stand Pose)
25. Halasana (Plow Pose)
26. Karnapidasana (Ear Pressure Pose)
27. Spinal Rock
28. Savasana (Corpse Pose)
    

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For Blog Writers Who Type Too Much

In yoga classes and my own private practice, I've been noticing lately how good arm and wrist twisting/opening  poses feel. Gomukhasana, heavy on the mmmmm.

I didn't throw any in the sequence, because I couldn't even attempt to explain without pictures, but playing around with yoga ties in between your hands can be really lovely. Holding the tie, move it behind your back, in front, side to side, figure eight... the yoga is your oyster. Totally unrelated: what does that saying actually mean? Like, the world is yours to devour, like an oyster (not speaking from experience, I'm a veggie, but just a conjecture)? Or... the world can be opened, to find surprises?

Anyway, back to ties. Even if you have freakishly long arms (i.e., me), try using a tie. Or, given the new changes in the weather in the Northeast US, maybe a warm scarf. I'm wearing a tanktop, a tshirt, a long sleeve, a vest, a hooded jacket, and a warm hat. I refuse to turn on the heat before November!
 

Stay warm kids, and keep the sequences coming.

For Blog Writers Who Type Too Much

For a sequence that works with the arms and wrists, don't get too "wrapped up" in what your extremities look like. By that, I mean don't worry too much if this hand reaches the other, or whichever body part, if it compromising the integrity of the spine. Remember that spinal health is one of the most important physical benefits of yoga, not reverse prayer hands on your back.

1. Vajrasana (Diamond Pose)
2. Take your arms parallel to the floor directly in front of you. Flex at the wrist and rotate arms. Pause. Circle wrist. Flex wrist forward and back.
   
3. Tadasana (Mountain Pose)
4. Begin a "swimming" warmup. Allow whole body to naturally follow movements of arms. Taking a wide stance, begin breaststoke arms.
5. Forward crawl arms
6. Backstroke arms
7. Doggy paddle (kidding)
8. Ardha Chandrasana (Half Moon Pose) Side Stretch. *In Kripalu and Bikram yoga, Ardha Chandrasana is the pose where from Tadasana you bring both arms overhead and to one side.
9. Repeat other side
10. Tadasana
11. Taking a wide stance, allow your arms to swing side to side like empty coatsleeves. Twist your torso as you swing.
    
12. Begin Hara breath, saying "Ha!" as you twist
13. Come to stillness
14. Standing Yoga Mudra (Seal of Yoga), clasping arms behind back as you fold forward
15. Slight backbend with Yoga Mudra arms
16. Garudasana (Eagle Pose)
17. Virabhadrasana III (Warrior III Pose)
18. Natarajasana (Dancer's Pose)
19. Repeat 16-18 with other leg
20. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog Pose)
21. Lift and lower fingers
22. Vinyasa to Adho Mukha Svanasana. Bend one arm and then the other. Bend one knee and then the other. Hold for ten breaths, moving
    
23. Vinyasa to Adho Mukha Svanasana to hold
24. Jump to Bakasana (Crow Pose)
25. Chaturanga Dandasana (Plank Pose)
26. Ardha Salabasana (Half Locust Pose). Repeat other side
27. Salabasana (Locust Pose)
28. Navasana (Boat Pose) on stomach, hands interlocked behind lower back, using arms to help lift chest
29. Garbasana (Child's Pose)
30. Pasasana (Noose Pose). Repeat
31. Upavistha Konasana (Seated Wide Angle Pose)
    
32. Kurmunasana (Tortoise Pose)
33. Baddha Konasana (Cobbler's Pose)
    
34. Gomukhasana (Face of Light Pose). Repeat other side
35. While seated, roll, bend and flex wrists
36. Marichyasana III (Marichi's Twist)
37. Savasana (Corpse Pose)

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Ken M. of alleyCat Yoga .1

Today's sequence comes from our first guest blogger. Huzzah!

Our first guest is Ken McRae, the director of alleyCat Yoga in downtown Columbia, Missouri. Here's a picture of Ken:

Ken also leads Yoga retreats all over the world, which officially makes me jealous. The main website to look into his retreats is: Glöbal Yoga Journeys If you happen to live or be visiting the Columbia area, you should also check out his studio's site at alleyCat Yoga (or call, for the vocally-friendly, at 573-289-3007).

So, I'm sort of flying by the seat of my pants, as the saying goes, but have figured out a methodology for guest bloggers. I will absolutely, positutely not alter anything in the sequence. If they put a headstand after Natarajasana (Dancer's Pose), I'm figuring they thought of a pretty darn interesting transition to get there, and it's going in. The way I figure it, who am I to judge the way someone leads a class? The only thing I will do for the sequence is keep it in the standard format of Sanskrit and then the most common English translation. Besides that, this is pretty much unchanged. I mean, I'll keep the font standard, too, but you get the idea.

As noted, I hope to have lots of yogis and yoginis contribute, as I think everyone will learn something about themselves and/or their students. Keep 'um coming, folks!

Ken's Sequence

1. Setu Bandhasana (Supported Bridge)

2. Ardha Pavana Muktasana (Half Wind Relieving Pose)

3. Pavana Muktasana (Wind Relieving Pose)

4. Ardha Jathara Parivartanasana (Crocodile Twist Pose)

5. Supta Hasta Padangustasana (Reclined Hand to Toe Pose)

6. Anantasana (Eternal One Pose)

7. Supta Parsva Trikonasana (Reclined Revolved Triangle)

8. Pause and repeat on left

9. Bhujangasana variation (Sphinx Pose)

10. Cat / Cow / Donkey Leg Curls

11. Kapotasana (Pigeon Pose)

12. Ardha Matsyendrasana (Bent Leg Spinal Twist Pose)

13. Adho Muka Svanasana (Downward Facing Dog Pose)

14. Repeat on left side

15. Supta Virasana (Reclined Hero Pose)

16. Ustrasana (Camel Pose)

17. Bharadvajasana (Spiraling Twist Pose), use cushion

18. Lunge series. Repeat on other leg.

19. Parighasana (Gate Pose)

20. Kapotasana (Pigeon Pose)

21. Ardha Matsyendrasana (Bent Leg Spinal Twist Pose)

22. Adho Muka Svanasana (Downward Facing Dog)

23. Repeat on left

24. Urdhva Muka Svanasana (Upward Facing Dog Pose)

25. Virahabadrasana I (Warrior I Pose)

26. Virahabadrasana II (Warrior II Pose)

27. Parsva Konasana (Side Angle Pose)

28. Parivritta Parsva Konasana (Revolved Side Angle Pose) or Praying Twist

29. Reverse Direction

30. Kaliasana (Goddess Warrior Pose)

31. Repeat on left side

32. Prasarita Padottanasana (Wide Leg Forward bend Pose)

33. Baddha Konasana (Bound Angle Pose)

34. Ankle Over Knee to Chest

35. Janu Sirsasana II (Chin to Knee II Pose)

36. Parsva Janu Sirsasana (Revolved Head to Knee Pose)

37. Pause

38. Trianga Mukhaikapada Paschimottanasana (Three Limb Forwardbend Pose), use cushion

39. Pause

40. Ardha Matsyendrasana (Bent Leg Spinal Twist Pose)

41. Repeat on left

42. Ardha Sarvangasana (Half Shoulderstand Pose)

43. Matsyasana (Fish Pose)

44. Makarasana (Crocodile Pose)

45. Garbasana (Child’s Pose)

46. Savasana (Corpse Pose)

47. Sukasana (Easy Pose)

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Yoga in Which I Inadvertently Never Stand Up

Of late, I've been both dreading and looking forward to the cooler weather. This summer, I spent most of my time outside and being really physically active. I'm going to miss being outside and lying around like a cat in the sun. Doing crosswords in direct sunlight might be one of my greatest joys. Still-- it's nice to have an excuse to let things get quieter for awhile. I kept putting off coming inside to type up today's sequence because it was just too nice out and I felt guilty. I think, with the colder weather, I'll be a lot more productive in some ways. Summer's crosswords are winter's knitting.

For the sequence today, I started just doing some poses, as usual, and seeing what flowed naturally and felt good. Over half way through, I realized I was never, ever going to come up from seated. So be it. It might not work for everyone, so I put an alternate in there, but it sure worked for me today. It's still a full practice and works the whole body. Just as with the Yin practice, though, don't let your mind wander just because your body isn't jumping all over the place. Play around with any variations you know of these poses; do modifications for different needs.

Yoga in Which I Inadvertently Never Stand Up

Although we never stand, these poses can still be challenging. Keep lots of props on hand and be careful of tender knees. For the yogi looking for more heat, I recommend going through a full Vinyasa in between each repetition of a pose (between sides).

1. Vajrasana (Diamond Pose)
2. Dirgha Pranayama (Three-part breath)
   
3. Drop sitting bones to one side twist with arm around back for Bharadvajasana (Bharadvaja's Twist Pose)
4. Gently twist to other direction for counter-stretch
5. Stretch one arm above head and over for side stretch
6. Stretch other arm above head and over
7. Repeat steps 3-6 switching knees to other side
8. Come into squatting position (Malasana). Use a block under heels if they don't touch ground. Bring hands in prayer position in front of the heart. Use elbows to open knees.
9. Malasana (full expression).
   
10. Pasasana (Noose Pose). Repeat other side.
11. Janu Sirsasana (Head to Knee Pose)
12. Marichyasana (Marichi's Twist Pose) with one leg extended
13. Krounchasana (Heron Pose) with one leg extended
14. Dandasana (Staff Pose)
15. Parivrtta Paschimottanasana (Revolved Seated Forward Fold Pose)
16. Repeat steps 11-15 other side
    
17. Gomukhasana (Face of Light Pose)
18. Fold forward, forehead towards knees, in Gomukhasana
19. Paripurna Navasana (Upward Boat Pose)
20. Begin Kapalabhati Pranayama (Skull-shining Breath) while holding pose
21. Ardha Navasana (Half Boat Pose)
22. Repeat steps 17-21 other side
23. Ardha Virasana (Half Hero Pose)
24. Supta Ardha Virasana (Reclined Half Hero Pose)
25. Bring knee that isn't bent for Hero in towards the chest, if comfortable
26. Sasangasana (Rabbit Pose)
27. Repeat steps 23-26 other side
28. Setu Bandhasana (Bride Pose). Slowly come to full extension by lifting and lowering hips with breath.
29. Savasana (Corpse Pose)

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Yin Yoga

I feel like many of the sequences I have given thus far have been pretty high energy. I thought, therefore, now might be a good time to throw a quieter practice in the mix. I'm feeling a bit quiet now, in fact, which might influence this sequence.

I've read different takes on Yin Yoga, but the one that made sense to me had the yogi beginning their practice by really heating up (so much for low energy...). This helps warm up the body to allow it to open deeper and more fully during the deep, long holds of Yin Yoga. Use lots of props in Yin, too, if that helps the body release.

Yin Yoga traditionally holds poses for one to five minutes (depending on the pose) for beginners. While in the pose, try to keep the attention on the breath. Notice what can release by bringing the attention and the breath to the tighter areas. Ask yourself: Am I feeling overwhelmed? Can I hold the pose and breathe through more intense sensations? How can I still my mind while my body is also still?

Yin Yoga

Yin Yoga is good for people with injuries. It stretches fascia, tendons, and ligaments. Mainly consisting of supine and prone poses, the focus is not on perfect alignment, but on comfort and opening. Other benefits of Yin Yoga include increased flexibility, and release of tension in the lower back and hips. It is also sometimes called "Meditation Yoga."

1. Sukhasana (Easy Pose)
2. Dirgha and Ujjayi Pranayama (Three Part Breath and Ocean Sounding Breath). Come back to this breath often throughout this practice.
   
3. Tadasana (Mountain Pose)
4. Twelve Surya Namaskar (Sun Salutations) to warm up
5. Baddha Konasana (Cobbler's Pose). Hold for 2-3 minutes.
6. Bhujangasana on forearms, forearms shoulder width apart (Cobra). Hold for 1 minute.
7. Gomukhasana (Face of Light Pose) with arms resting in a comfortable place. Hold for 2 minutes on each side.
8. Paschimottanasana (Seated Forward Bend Pose). Hold for 2-3 minutes. (Note: avoid or be careful is you have sciatica or chronic lower back issues)
   
9. Supta Matsyendrasana (Reclined Twist Pose). Hold for 2-3 minutes each side.
10. Ananda Balasana (Happy Baby Pose). Hold for 2 minutes.
11. Viparita Karani (Legs up the Wall Pose). Hold for 5-10 minutes.
12. Savasana (Corpse Pose). Hold for twice your usual length.
    

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Driving Makes My Back Hurt

I hate driving. My hate of driving is inversely proportionate to my love of lunges. I drove first to my friend Sara's place in Colebrook, Connecticut (three hours, should have taken two, though) and the next day we both went to visit Chris is Londonderry, NH (two and a half to three hours). Today I drive all the way back to New Paltz, NY, home sweet temporary home.

Driving makes my back hurt. I get stressed out and feel it in my upper back and the sitting hurts my lower back. After it's all said and done I feel like a question mark. But, why complain when I have yoga? In the classes I teach, one of the most common complaints has always been back pain. This should be a good sequence for those with back pain and those who have done a lot of driving this Columbus Day Weekend.

Driving Makes My Back Hurt

Perhaps counterintuitively, some of the best cures for lower back pain is to tense it. The best way to understand this is to think of Chinese finger traps: the only way to release the finger is to push the trap tighter together. Similarly, sometimes the only way to release the back is to do some gentle back bends or back strengtheners. Some contraindications for this, however, are back inflammation or chronic back issues. See a doc or chiropractor for the latter.

Sukhasana (Easy Pose)
Dirgha Pranayama (Three-part Yogic Breath)
Send breath to sore part of back
1. Lie on back, continue Dirgha
   
Setu Bandhasana (Bridge Pose) raises
Take 4-5 breaths to come into full expression of Setu Bandhasana
Lower hips half-way, rock hips side to side
2. Garbasana (Child's Pose)
3. In Garbasana, rocking weight onto forearms and back towards sitz bones
   
4. Sukhasana
5. Circle torso clockwise and counterclockwise
6. Wide-legged Adho Mukha Svanasana (Downward Facing Dog Pose)
7. Rocking weight forward to wide-legged Chaturanga Dandasana (Plank Pose) and back to Adho Mukha Svanasana
8. Tadasana (Mountain Pose)
9. Standing Yoga Mudrasana (Yogic Hand Clasp), coming backwards and then forwards
   
10. While standing, hands on bent knees, arch spine towards ceiling, chin towards chest in Marjarasana (Cat Pose)
11. Arch spine towards floor, crown of head towards ceiling in Bitilasana (Cow Pose)
12. Move between steps 16 and 17
13. Come onto stomach on floor
14. Ardha Salabhasana (Half Locust Pose)
15. Repeat other leg
16. Salabhasana (Full Locust Pose)
17. On stomach, rock hips gently
    
18. Garbasana
19. Supta Matsyendrasana (Reclined Twist Pose)
20. Repeat other side
21. Savasana (Corpse Pose)

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