Carly S.'s Yoga Poem.2

This is the second poem of Carly's that I post here. To restate... Carly and I were in Yoga Teacher Training together, and I was able to hear her beautiful, incisive yoga-related poems. Carly's poem can also be seen on the website for the Jaya Yoga Center in Brooklyn, New York. The poems in of themselves are not a sequence, of course, but they definitely can heighten your practice.

Here's to bringing in the New Year with beauty and grace.

Aparigraha

For Glenn, Dana, and Carla

Outside the train window,

the snow barely blankets the ground,

Small boulders and twigs rise like carrots

surfacing in a pot of soup.

Afternoon sun and shadows of trees,

a blue sky.

What more could be necessary

besides this view

of the landscape,

What purpose to want

for summer with her green

jewels or autumn’s vibrant wardrobe.

They will come in time,

but for now to see these bare bodies,

the bones

of what already is.

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Warming Sequence

I take it back. I take it all back.


This city is as loving, as full of wonderful people, but also as soul-numbingly cold as I remember it. Chris and I took a pretty long walk today and at one point I realized I was smiling because I had smiled at something he had said awhile back... and my face froze that way. Friends can warm your heart, but they cannot breathe hot air on your neck 24 hours a day to provide extra body heat. Trust me, I've asked. 


Katherine's wonderful, warming core sequence made me think I should concoct one of my own, too. Her's is pretty perfect, but it's going to be a long winter, and I'm going to need some variety. This sequence works in some core work, too, so maybe take a break in between if you need it, or want to work on a different part of the body. 


As a side note, I'm sitting in front of a fire while writing this, and it is lovely. Fireplaces are an A #1 reason I can't live without a little bit of winter. Just not one this long.

Warming Sequence

Kapalabhati Pranayama (Breath of Fire or Skull Shining Breath) and Bhastrika Pranayama (Bellows Breath) are great warming pranayama. Probably best not to do on an empty stomach, though. I enjoy them first thing in the morning as some good breath work is better than a cup of coffee, and tends not to send one running to the closest bathroom. 

1. Vajrasana (Diamond Pose)
2. Meditate, imaging that you are breathing in the warmth of the sun, exhaling to send the warmth throughout your body. Sometimes, by imagining warmth, we actually trick our bodies into actually being warm. Continue to 2-3 minutes
3. Bhastrika Pranayama
4. Exhale all breath out, bringing forehead to knee
5. Breath retention
6. Inhale to 2/3 lung capacity
7. Breath retention
8. Come back to normal breathing
9. Repeat steps 3-8 3-5x
10. Adho Mukha Svanasana (Downward Facing Dog Pose)
11. Lift one leg, extend, inhale. Exhale, bring leg and forehead towards each other, weight coming forward. Inhale to kick leg back again
12. Repeat 10-20x
13. Bend raised leg at knee, circle knee for hip openers
14. Flip the dog, for one-armed Urdhva Dhanurasana (Upward Bow Pose)
15. Repeat steps 10-14
16. Adho Mukha Svanasana
17. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
18. Move between steps 16 and 17, trying to let the head (as opposed to the chest) lead between; it may feel like you are slithering like a snake
19. Virabhadrasana I (Warrior I)
20. Kapalabhati (Breath of Fire) in Warrior
21. Virabhadrasana II (Warrior II)
22. Viparita Virabhadrasana (Revolved Warrior)
23. Parsvottanasana (Extended Side Angle)
24. Trikonasana (Triangle Pose)
25. Utthita Tadasana (Five Pointed Pose)
26. Tadasana 
27. Repeat steps 16-26
28. Vinyasa to seated
29. Navasana (Upward Boat Pose)
30. Release legs 6 inches above floor
31. Raise back to Upward Boat
32. Kapalbhati in Boat
33. Repeat steps 30-32 2x
34. Purvotanasana (Reverse Plank)
35. Repeat step 34
36. Paschimottanasana (Seated Forward Fold)
37. Matsyendrasana (Seated Twist)
38. Dandasana (Staff Pose)
39. Twists in Dandasana. Take arm to opposite leg, other hand behind seat on floor. Repeat other side
40. Urdhva Dhanurasana (Upward Bow Pose)
41. Halasasana (Plow Pose)
42. Sarvangasana (Shoulder Stand Pose)
43. Matsyasana (Fish Pose)
44. Savasana

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Core Strengthening Sequence

Hello everyone. Hope you had a fabulous holiday week and enjoyed time with your friends and family. One on my favorite ways to integrate my training as a Pilates instructor into my yoga teaching and practice is adding core awareness throughout my sequencing. I also love core work in the winter (when it is hard to get warm) because it awakens the heat in the body. (and after eating all those yummy cookies my grandmother made and sent home with us!!) I took a my favorite weekly yoga class at Lighten Up Yoga Monday evening from Lillah Schwartz and the class did just that. This sequence is inspired by the class I took last evening. Hope you enjoy! Cheers!

• Sukasana Comfortable Seated Posture
• Single leg Apanasana Knees to Chest Pose 3-4 times each leg
• Supta Padangusthasana I Reclining Big Toe Pose 1
• Supta Padangusthasana II Reclining Big Toe Pose 2
• Supta Padangusthasana III Reclining Big Toe Pose 3
• Double leg lowers - Stretch both arms overhead and press the backs of the hands strongly into the floor. Lengthen both legs to the ceiling and energize through the soles of the feet. Exhale, slowly and with control lower the legs all the way to the mat. Bend the knees back to the chest and repeat 3-5 times. Be sure to keep the back flattening into the mat and zip the pubic bone to the navel as the legs lower. **If you would like an added challenge, lower the legs 1/3 of the way down as you exhale and hold as you inhale. Lower another 1/3 of the way down. Hold as you inhale. Exhale lower 2 inches above the mat. Hold as you inhale. Repeat this variation 2-3 times.
• "yogic" crunches to the center - Cross arms over chest and grab elbows. Keep both feet flat on the mat. Exhale, curl up to a "crunch" position and hold for 5 breathes. Repeat 5 times.
• oblique "yogic" crunches - Cross arms over chest and grab elbows. Keep both feet flat on the mat. Exhale, curl up to a "crunch" position and rotate the right rib over toward the left knee. Hold for 5 breathes. Repeat 2 times each side.
• Matsyasana Fish Pose - repeat 3 times
• Uttana Padasana Intense Leg Stretch
• Jathara Parivartanasana Twisted Stomach Pose
• Adho Mukha Savasana Downward Facing Dog
• Forward High Lunge on right
• Adho Mukha Savasana Downward Facing Dog
• Forward High Lunge on left
• Adho Mukha Savasana Downward Facing Dog
• Vasisthasana Side Plank Pose
• Adho Mukha Savasana Downward Facing Dog
• Uttanasana Standing Forward Bend
• Utthita Hasta Padangusthasana to the front Standing Extended Hand to Big Toe Pose
• Utthita Hasta Padangusthasana to the side Standing Extended Hand to Big Toe Pose
• Prasarita Padottanasana I Wide Angle Standing Forward Bend
• Halasana Plow Pose
• Salamba Sarvangasana I Supported Shoulder Stand
• Eka Pada Sarvangasana I One-Legged Shoulder Stand
• Savasana - Rest Pose

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Resources

When I first started doing this blog, I had to look up a fair amount of the Sanskrit. Some words I've said quite a few times, but had no idea what the most common way to spell them would be. Sometimes there is no common spelling. And sometimes, I had no idea what the translation would be, not really knowing if there was a proper name in English.

It's gotten much easier. I can usually go through a sequence without having to look anything up, although sometimes I still get caught. For some reason, I seem to switch Paschimottanasana and Parsvottanasana, too (oh, the trials and tribulations). An amazing help when I was getting started was Dharma Mittra's beautiful Asanas: 608 Yoga Poses . All of the information provided in the book is also provided online; the link to that site in on my sidebar.

This sequence is intended to force everyone to go check out the site. I'm using a lot of obscure Sanskrit terms, while still maintaining a flow. Sure, it's kind of sneaky. Yes, it's not really about listening to body wisdom. But my heart's in the right place. Try it, you'll like it!

Resources

Any other wonderful resources out there that you know and love? You can set up a resource list at your studio for people to add to; it creates a great service all can benefit from. In the meantime, I am always scouring the internet for good yoga resources (as well as the library shelves), so let me know what your resource list has on it.

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)
6. Surya Namaskar with Virabhadrasana I and II (Warrior I and II Poses)
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. Tadasana
    
11. Vrksasana (Tree Pose)
12. Patanvrksasana (Toppling Tree Pose)
    
13. Urdhva Prasarita Eka Padasana (Standing Splits)
14. Virabhadrasana I 
15. Virabhadrasana II
16. Vinyasa to Tadasana
17. Repeat steps 11-15
    
18. Chaturanga Dandasana (Plank Pose)
19. Vasisthasana (Side Plank Pose with top leg extended)
20. Repeat steps 18 and 19
21. Vinaysa to seated
22. Hanumanasana (Hanuman's Pose)
23. Switch through center to other side
24. Bakasana (Crow Pose)
25. Parsva Bakasana (Side Crow Pose)
26. Repeat steps 24 and 25
27. Jathara Parivartanasana (Twisting the Belly Pose)
28. Slowly go from one side to the other, moving with breath
29. Urdhva Prasarita Padasana (Upward Extended Feet Pose), lift and lower legs
30. Chakrasana (Wheel Pose)
31. Eka Pada Urdhva Dhanurasana (One Leg Upward Bow Pose)
32. Sarvangasana (Shoulder Stand Pose)
33. Halasana (Plow Pose)
34. Karnapidasana (Ear Pressure Pose)
35. Spinal Rock
36. Savasana (Corpse Pose)

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Madison, WI

Back in Madison, Wisconsin again, and it feels like a home-coming. I missed the people here, a lot, and am so happy to be seeing them again. The cold is just like I remembered it, although I forgot how much friendship can warm you. Sure, it's pretty corny, but it's true. My people are here and it's so good to be near them again.

Went to a great class this morning at Jewel in the Lotus studio. It was an Ashtanga-based class, with some good, solid (as per usual) assists. Notable for this class (and, from what I hear, the studio as well) is that during Savasana, the instructor came around with a sage stick and cleansed the room, and the people in it. After a mentally strenuous week and a physically strenuous class, it felt like a renewal.

Madison may not be for everyone, mighty mighty ain't it cold, but... who knows. It may be for me.

Wouldn't it be ironic if I traveled around the States, only to come back here?

Madison, WI

To help make wherever you practice feel like home, take the extra time to create a space for yourself. That can be a few moments of mediation, coming into your body before class, cleansing the room, walking around the space, and general housekeeping (A note to yoga studio owners: Sweep. After every class. Seriously).It can be harder to practice in some situations, so look around, and inside, and do what you can.

1. Vajrasana (Diamond Pose)
2. Kapalabhati Pranayama (Breath of Fire)
3. Practice breath retention with Kumbhaka if it is a part of your practice
4. Repeat steps 2 and 3 2x
5. Cat/cow in table
6. Vyaghrasana (Tiger Pose). Curl leg into chest and extend with "Ha!" exhale. Repeat 10-12x
7. Repeat other side
8. Adho Mukha Svanasana (Downward Facing Dog Pose). Pedal heels, bend and straighten knees. Warm up
9. Lift one leg, bend at knee and draw circles with knee for hip opener
10. Repeat other side
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana (Upward Facing Dog) or Bhujangasana (Cobra Pose)
13. Move between steps 11 and 12, making sure not to bend elbows out to side, and keeping them close to the torso. Repeat until very warm
14. Virabhadrasana I (Warrior I Pose)
15. Bend back knee towards ground, letting it hover right over floor, and return to straighten. Move between the two locations.
16. Yajnasana (Cross Pose)
17. Chaturanga Dandasana
18. Adho Mukha Svanasana
19. Repeat steps 14-18, other side
20. Virabhadrasana I
21. Virabhadrasana II (Warrior II)
22. Parivrtta Virabhadrasana (Revolved Warrior)
23. Trikonasana (Triangle Pose)
24. Utthita Tadasana (Five Pointed Star Pose)
    
25. Virabhadrasana II
26. Vinyasa to repeat steps 20-25 on other side
27. Vinyasa to seated
    
28. Urdhva Prasarita Padasana (Upward Extended Feet Pose), lift and lower legs
29. Chakrasana (Wheel Pose)
30. Eka Pada Urdhva Dhanurasana (One Leg Upward Bow Pose)
31. Sarvangasana (Shoulder Stand Pose)
32. Halasana (Plow Pose)
33. Karnapidasana (Ear Pressure Pose)
34. Spinal Rock
35. Savasana (Corpse Pose)

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Yoga for Digestion

Christmas, and the holidays in general, are a time for cheer, good will, and severe gastric pressure. All that food in the tummy can make taking a good, deep breath about as easy as reconciling all that family.

What's a yogini to do? Well, besides being more aware of portions and taking more time to savor each bite (as opposed to engaging in full-blown eating competitions), there's some gentle stretches that should help the food go through a bit easier.

We're in the final stretch here, kiddos. I bet you'll be missing it all before you know it, so enjoy it now!

Yoga for Digestion

After the practice, and first thing in the morning, enjoy a cup of warm lemon water. The warm water helps for digestion and also lubricates joints. Plus, it just feels nice luxurious.

1. Start practice lying on back
2. Supta Pavana Muktasana (Reclined Wind Relieving Pose)
3. Take knee out to side for gentle hip opener
4. Repeat steps 2 and 3 on other side
5. Supta Balasana (Reclined Child's Pose). Draw both knees into chest
6. Release legs to lie straight
7. Repeat steps 5 and 6
8. Garbasana (Child's Pose)
9. Bhujangasana (Cobra Pose). Come into "Baby Cobra," working up to full expression
   
10. Lower from Cobra until forehead rests on floor. Raise back. Move between two positions with breath
11. Ardha Salabhasana (Half Locust). Repeat other side
12. Move between both legs in Half Locust. It should look a bit like a swimming kick
13. Salabhasana (Locust Pose)
14. Take hands under knees and roll on back
15. Roll up to seated
    
16. Paschimottanasana (Seated Forward Fold)
17. Tadasana (Mountain Pose)
18. Trikonasana (Triangle Pose). Probably should be gentle in this one...
19. Repeat on other side
20. Come back to first side for Virabhadrasana II (Warrior II)
21. Repeat on other side
22. Kaliasana (Goddess Pose)
23. Pavana Muktasana (Standing Wind Relieving Pose)
24. Vrksasana (Tree Pose)
25. Repeat steps 24 and 25 on other side
26. Dandasana (Staff Pose)
    
27. Baddha Konasana (Bound Angle)
28. Mandukasana (Frog Pose)
29. Take arms towards one side. Repeat on other
30. Roll onto back, and roll on back (see steps 14)
31. Savasana
    
32. Nadi Shodna Pranayama (Alternate Nostil Breath)
    

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Joy

I'm Jewish, culturally and not religiously. But I am surrounded by those celebrating Christmas (as it would be, culturally and not religiously). I feel the spirit. I love Christmas trees. It's hard to not get into it.

For all of you Christmas celebrators and for all of you celebrating humanity and joy, this is for you.

Peace to all, every day.

Joy

1. Tadasana (Mountain Pose)
2. Breath of Joy (see description in earlier Breath of Joy post). Repeat 6-12x
3. 12 Sun Salutations
4. Savasana
5. Go hug some people. Don't let them do the distance hug, where the hands barely make it to the shoulder blades. Break some ribs. 
6. Go tell some people why you appreciate them in your life. 
7. Be appreciative for gifts, physical and metaphysical
8. Go eat with your family, friends, whoever or whatever you are with. Be grateful and thankful. 
9. Savasana aka "food coma"

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What do you call the Hindu god of eggplant?

Baba Ganesha! 

Anyway, I think it's sort of cute.

Ganesha is a Hindu deity with an elephant head (to be incredibly simplistic about it). What I didn't know, but learned today from wonderful Wikipedia, is that Ganesha (or Ganesh) is also associated with the sound of "Om." According to the site, "The term oṃkārasvarūpa (Aum is his form), when identified with Ganesha, refers to the notion that he personifies the primal sound" (http://en.wikipedia.org/wiki/Ganesha).

To honor Ganesha, the remover of obstacles, here is an elephantine practice!

What do you call the Hindu god of eggplant?

Ganesha is also associated with the Mula Bandha and the first chakra. Some of the following poses help open and support energy in the Muladhara, therefore supporting the flow of prana throughout the whole physical and energetic body. This really works for my personal needs right now: I am really looking for rooting and grounding, a new place to call home, and this sequence should help support that.

1. Sukhasana (Easy Pose)

2.    Begin your practice, even if alone, with three Oms (or Aums)

3.    Tadasana (Mountain Pose)

4.    Roll back and forth, side to side on your feet to find balance. Use this rocking motion to massage the ball and heel of the foot as well

5.    Tadasana (Mountain Pose)

6.    Sun Breaths (see Sun Breaths post for how to do this pranayama) in Tadasana

7.    Utthita Vaya Muktyasana (Standing Wind Relieving Pose)

8.    Tadasana

9.    Vrksasana (Tree Pose)

10. Repeat steps 5-9

11.  Uttanasana (Forward Fold Pose)

12. Pada Hastasana (Hands under feet forward fold)

13. Maha Mudra (Great Seal)

14. Include Eka Hasta Bhujasana (Elephant's Trunk Pose) if feeling warm and peppy

15. Repeat steps 13 and 14 on other side

16. Janu Sirsasana (Seated Head to Knee Pose). Repeat other side

17. Paschimottanasana (Seated Forward Fold Pose)

18. Baddha Konasana (Bound Angle). Interlace the fingers in between the toes, massaging the area in between (as well as the upper foot)

19. Supta Baddha Konasana (Reclined Bound Angle Pose)

20. Ananda Balasana (Happy Baby Pose)

21. Savasana  After coming out of Corpse Pose, end your practice with three Oms

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Still feeling low-key

Lightly falling snow and early darkness, really my first of this pairing this season, is leaving me feeling in the mood for a gentle, more inward practice. The phrase I use for it is "mushy." As in: "Mmm... my bed is so warm and Chicago is so cold. I think I'll stay in and be mushy." I may have mocked it in the past, but if anyone has a good sequence for Yoga in Bed, please let me know. I think I may be interested...

Also, a shameless not-yoga-related plug. For months I have been thinking about an organic bakery in Chicago called Bleeding Heart Bakery. If you ever are in the Chicago area, just go. Don't even think about it. Your life will be infinitely betterized. As a plus, there's also a yoga place, whose name I also may have mocked in the past, called "Self Centered Yoga" down the street. I really just need to go there while I'm here, so I can feel better about the silly, silly name. 

In the meantime, I'm going to go roll around on the floor some more. 

Still feeling low-key

If you're feeling like giving into low key feelings might just create sluggishness, as opposed to more energy, for other parts of your day, rock on with one of the more energetic sequences. Kapalabhati (Skull Shining Breath) is good, for example, for raising energy levels to help finish up any last minute holidays items. Katherine's sequence yesterday, for example, is a darn good one for this. So, self check with what you need to make your day, and go with it. 

1. Sukhasana (Easy Pose)
2. Nadi Shodna Pranayama (Alternate Nostril Breathing)
3. Paschimottanasana (Seated Forward Fold)
4. Baddha Konasana (Bound Angle)
5. Forward fold in Bound Angle
6. Supta Baddha Konasana (Reclined Bound Angle Pose) Note: use lots of bolsters in necessary, as with all poses
7. Garbasana (Child's Pose). Hold for 5-10 breaths
8. Utthita Shisonasana (Extended Puppy Pose)
9. Walk arms towards right for side stretch. Repeat on left.
10. Table
11. Adho Mukha Svanasana (Downward Facing Dog Pose)
12. Jog legs to warm up
13. Lift one leg, bend at knee. Draw circles with knee to warm up hips.
14. Repeat other side
15. Tadasana (Mountain Pose)
16. Utthita Vayu Muktyasnana (Standing Wind Relieving Pose), repeat other side
17. Tadasana
18. Virabhadrasana I (Warrior I)
19. Virabhadrasana III (Warrior III)
20. Garundasana (Eagle Pose)
21. Vrksasana (Tree Pose)
22. Repeat 17-21 other side
23. Tadasana
24. Adho Mukha Svanasana
25. Supta Kapotanasana (Reclined Pigeon Pose)
26. Repeat steps 24 and 25 other side
27. Tarasana (Star Pose)
28. Gentle twists in Star Pose to both sides
29. Hamstring stretches on back
30. Supta Matsyendrasana (Reclined Twist). Repeat other side
31. Savasana

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Heat it Up with Some Flow!

It has been a beautiful, cold, adventurous weekend here in the NC mountains. We have gotten over a foot of snow and were completely out of power for about 36 hours. Thank goodness for the gas stove - it kept our bellies full and we were able to save all that was in the fridge! After the no power cold day or 2, I am super ready for some warm vinyasa practice. When our power returned, I rolled our space heater into my yoga room/office, put it on high and got to an invigorating practice. Often my yoga practice focuses on alignment and holding poses, but today's practice is for yummy, healing movement that creates heat in the body!

Tapas or austerity is one of the yoga Niyamas (things to do as a yogi!) and is often translated as austerity. With self discipline and determination we move toward our goals. As described by Kimberly Wilson in her oh-so-fab 1st book Hip Tranquil Chick:

"Just as heating an object makes it more malleable, so does discipline allow you to change and grow. This heat (tapas) brings transformation and allows the hip tranquil chick to be mindful of making sacrifices in order to move further along the spiritual path."

With the coming of another year, this heating practice can also connect you with the inner fire that urges us on to develop, mindfully make choices to move along, and to love life and all that we do!

Heat it up - warming Tapas vinyasa!

1. Cat/Cow - 5-6 breathes
2. Cat/Cow Sequence with added push up (inhale, dog tilt the pelvis and bend the elbows lowering the chest toward the floor. exhale, straighten the arms and arch the spine into cat. inhale, extend the right leg out long. exhale, round the spine and bring the right knee toward your nose engaging the abdominals. inhale, extend the right leg out long again. exhale, bring the right knee back to the mat.) Repeat 3-5 times on each side.
3. Adho Mukha Savasana - Downward Facing Dog (pedaling through the feet and swaying the hips from side to side to generate some heat!)
4. Virasana - Hero pose
5. Kapalabhati - Breath of Fire or Skull Shining Breath
6. Adho Mukha Savasana - Down Dog to Plank Shifts front to back with with breath
7. Uttanasana - Standing Forward Bend
8. Surya Namaskar A (traditional Ashtanga style) 4-6 times
9. Surya Namaskar B (traditional Asthanga Style) 4-6 times
10. Adho Mukha Savasana - Downward Facing Dog
11. Right foot forward inhale to high lunge arms overhead
12. exhale, open to Virabhadrasana II - Warrior 2
13. inhale, reach right arm back into crescent side stretch with warrior 2 legs
14. exhale, back to warrior 2
15. inhale, right knee straightens
16. exhale, into Trikonasana - Triangle Pose (hold for a few breath cycles)
17. inhale, lift the torso to warrior 2
18. exhale, windmill the arms to the mat and step to Downward Facing Dog
19. Repeat #10-18 three times on each side with breath
20. Virasana - Hero Pose
21. Kapalabhati - Breath of Fire
22. Ustrasana - Camel Pose
23. Balasana - Child's pose
24. Low lunge into hamstring stretch (from a low lunge exhale, shift the weight into the back knee and straighten the right leg as much as possible. inhale, shift back into the forward low lunge. Repeat 6-8 times each side.
25. Sethu Bandasana - Bridge
26. Chakrasana - Wheel
27. Reclined Twist
28. SAVASANA. you deserve it!

Happy Holidays to All! See you next Tuesday!

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Happy Winter Solstice!

It's the shortest day of the year. 

I was just having a conversation with Vicki, Chris' aunt, in which she talked about enjoying the dark. I know that in the summer and fall, I feel compelled to use every spare moment of sunlight to the fullest, being outside for most of it. Frankly, by the time winter and shorter days roll around, I'm almost relieved. My body is strongly telling me to cocoon, to slow down, and to eat lots of buttery objects. Last winter, Chris hosted a winter solstice celebration where we all talked about what we loved about winter and the dark. The list is long: more excuses to drink tea and knit, the closeness of holidays celebrations, the way the snow looks lit up by the moon, extra sleep, fireplaces, and, oft repeated, the sense of life slowing down. The moment to moment becoming fuller and more lived. On this solstice, be glad for the darkness, light some candles, and nestle down into your microcosm. 

A warm and happy solstice to all!

Happy Winter Solstice!

For this practice, slow down. Listen to your body; it is always telling you something. Listen to when it wants to practice, how deeply it wants to go into poses, how it wants to breathe. If it's saying something different than what you're doing, listen to that, too. Let the movement and breath develop organically. As carefully and slowly as the light will return to the world. 

1. Garbasana (Child's Pose)
2. Rock onto your forearms and back into Child's. Continue rocking
3. Vajrasana (Diamond Pose)
4. Dirgha Pranayama (Three-part breath) 
5. Drop sitting bones to one side twist with arm around back for Bharadvajasana (Bharadvaja's Twist Pose)
6. Gently twist to other direction for counter-stretch
7. Stretch one arm above head and over for side stretch
8. Stretch other arm above head and over
9. Repeat steps 5-8 switching knees to other side
10. 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.
11. Malasana (full expression). 
12. Pasasana (Noose Pose). Repeat other side.
13. Janu Sirsasana (Head to Knee Pose)
14. Marichyasana (Marichi's Twist Pose) with one leg extended
15. Krounchasana (Heron Pose) with one leg extended
16. Dandasana (Staff Pose)
17. Parivrtta Paschimottanasana (Revolved Seated Forward Fold Pose)
18. Repeat steps 13-17 other side
19. Gomukhasana (Face of Light Pose)
20. Fold forward, forehead towards knees, in Gomukhasana
21. Ardha Virasana (Half Hero Pose)
22. Supta Ardha Virasana (Reclined Half Hero Pose)
23. Bring knee that isn't bent for Hero in towards the chest, if comfortable
24. Sasangasana (Rabbit Pose)
25. Repeat steps 19-24 other side
26. Setu Bandhasana (Bride Pose). Slowly come to full extension by lifting and lowering hips with breath.
27. Curl into a ball on your back. Gently roll back and forth on along the spine (feet crossed at the ankles)
28. Supta Matsyendrasana (Reclined Twist). Repeat other side
29. Savasana (Corpse Pose)

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Mark Twain

Okay. Book report time, circa middle school/advanced elementary.

Mark Twain, born Samuel Langhorne Clemens, was born in Florida, Missouri, but raised in Hannibal on the Mississippi River. He wrote, a lot, and said a lot of things. He said so many things that things he didn’t even say are attributed to him. That’s how many things he said.

Some of the things he said we about anti-Imperialism (he was vice-president of the American Anti-Imperialist League), anti-Slavery (he was on terms with Frederick Douglass and Booker T. Washington), and pro-Suffragist movement (see his “Votes for Women” speech). In addition, he predicted to within a day the date of his death, as well as the death of his younger brother (later blaming himself for it). There are lots of schools named after Mark Twain, even though it wasn’t his real name, and I didn’t go to any of them.

While I did not attend Twain Elementary or Clemens High, I did sojourn to Hannibal, Missouri today. It’s on the border between Missouri and Illinois and makes much show of its famous former inhabitant. Why not, when that inhabitant is the inimitable Mark Twain, who wrote, a lot, and said a lot of things.

Mark Twain

For a man who rarely kept quiet on a subject he felt passionate about, today’s practice is noisy. Sometimes noises can help release tension about help get you deeper into a pose. If it isn’t for you, at least give it a shot once. Be loud, noisy, and sound very silly. At the very least, your vocal chords will get a good workout.

1. Vajrasana (Diamond Pose)
2. Simhasana (Lion’s Pose)
3. Kapalabhati Pranayama (Breath of Fire)
4. Table pose
5. Cat/cow in table
6. Vyghrasana (Tiger Pose). Take knee into chest on inhale, exhale kick leg straight out back with “Ha!” breath. Repeat 12-20x
7. Repeat other side
8. Adho Mukha Svanasana (Downward Facing Dog)
9. Tadasana (Mountain Pose)
10. Bhastrika Pranayama (Bellows Breath)
11. Vinyasa to Adho Mukha Svanasana Bark. No, not really, silly…
12. Kapotanasana (Pigeon Pose)
13. Supta Kapotanasana (Pigeon Pose). Horse lips, vibrating mouth with breath
14. Adho Mukha Svanasana. Bark. Did I get you this time? I’m still kidding.
15. Repeat steps 12-14
16. Makarasana (Crocodile Pose). Take the head to one side, and make a buzzing sound with the mouth
17. Repeat other side
18. Savasana
19. After coming out of Savasana, make lots of morning stretchy noises, moving your body all about to come out

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Generosity

Part two in recognizing those who open their homes and hearts. Tonight we’re heading towards a friend of Chris’ in Moberly, Missouri. Chris hasn’t seen his friend in a long time—they’re childhood friends—but, in the week before Christmas they’re giving us their company and a place to stay.

We’ve been noting that we have some serious karma coming our way (in the proverbial sense). Over the past few months, and for the next month to come, every night has been in someone else’s home. When we finally do settle (oh my goodness, I am getting so ready to settle) we ought to have guests every night for a few months in a row. Which would be fine by me. Generosity begets generosity. I can feel this right now:  everyone being so generous with me makes me want to be generous in turn.

Generosity

If you haven’t considered it yet, maybe think about giving a holiday gift of a donation in a loved one’s name. Some might not appreciate it, but it may inspire others. May your practice and your giving be an inspiration to yourself and to others.

1. Sukhasana (Easy Pose)
2. Dedicate today’s practice to someone else. Hold the image of this person in your mind as you practice
3. Maha Mudra (Great Seal)
4. Jana Sirsasana (Head to Knee Pose)
5. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
6. Repeat steps 3-5 on other side
7. Seated Yoga Mudra (Seal of Yoga)
8. Tadasana (Mountain Pose)
9. Kripalu Ardha Chandrasana (Kripalu-style side stretch). Take arms above head, interlocking fingers, stretch side to side
10. Utkatasana (Chair Pose)
11. Uttanasana (Forward Fold)
12. Uktanasana 
13. Tadasana
14. Utkatasana
15. Flow between Mountain, Chair, Forward Fold, Chair, and Mountain, warming up the legs
16. Virabhadrasana I (Warrior I Pose)
17. Parsvottanasana (Intense Stretch Pose)
18. Flow between steps 16 and 17
19. Anjaneasana (Crescent Moon Pose)
20. Take both hands to inside of front foot for hip stretch
21. Chaturanga Dandasana (Four Limbed Staff Pose)
22. Urdhva Mukha Svanasana (Upward Facing Dog)
23. Adho Mukha Svanasana (Downward Facing Dog)
24. Repeat steps 16-23
25. Virabhadrasana I
26. Virabhadrasana II
27. Vinyasa to repeat Warriors on other side
28. Vinyasa to Trikonasana (Triangle Pose)
29. Vinyasa to repeat on other side
30. Vinyasa to floor
31. Ardha Virasana (Half Hero Pose). Repeat on other side
32. Virsasana (Hero Pose)
33. Supta Puvana Muktasana (Reclined Wind Relieving Pose). Repeat other side
34. Ananda Balasana (Happy Baby Pose)
35. Supta Matsyendrasana (Reclined Twist Poste). Repeat other side
36. Savasana

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Hospitality

One of the internet's greatest gifts is couchsurfing.org. If you haven't heard of it, it's basically a way for people to meet up with folks and potentially crash at their houses. The idea is that cities are more fun, and you get to know them better, if you know someone in the city. The idea is also that you become a better global citizen by meeting and having interesting discussions with people all over the world.

Last night, and tonight, I am couchsurfing. I am surfing with a wonderful, obviously brilliant gentleman by the name of Cooper. He's lived in Fayetteville, AR for about twenty years and is a tour guide by profession (among other things, including composer, professor, department chair, and hiker). You might imagine he does a pretty good job showing a couple of out-of-towners around a city.

Cooper, and many other folks on the site, open their homes, usually to complete strangers. They make them dinner, give them a place to sleep, a place to feel at home on the road, and wonderful company. Cooper is in his 50s (and hopefully doesn't mind me saying so) and there are people on the sites living with their parents (at an age culturally acceptable to do so). There's people from everywhere doing everything, with a couple things is common. Hospitality and generosity. Thank you from this traveler to all those who have hosted road-weary folks.

Hospitality

To open your heart, and home, is a leap of faith. Many postures that are considered heart openers require that leap of faith. It is common to feel fear going into these poses. Acknowledge this fear: don't just push through. As with letting strangers into your life, use your instinct to avoid injury (mental and physical). Follow the breath to move deeper into these poses. Slowly, with patience, your heart will open further and the pose will develop.

1. 
   
   Sukhasana (Easy Pose)
   
   
   
2. 
   
   Metta meditation. Meditate thoughts of loving kindess towards self and others. Dedicate your practice to someone else
   
   
   
3. 
   
   Taking hands to knee, open chest in slight backbend. Exhale, cave chest backwards. Move with the breath
   
   
   
4. 
   
   One hand above head, other to floor. Stretch arm above head and over for side stretch. Repeat other side
   
   
   
5. 
   
   Move between alternating side stretches
   
   
   
6. 
   
   Cat/cow in table pose
   
   
   
7. 
   
   Knee-down Tadasana (Mountain Pose)
   
   
   
8. 
   
   Parighasana (Gate Pose). Stretch alternating sides of the torso (like step 4): first time, grounding arm is on outstretched leg, for the other side the grounding arm is on ground next to bent leg Note: If this makes no sense, let me know and I'll try and find time to add pictures
   
   
   
9. 
   
   Move between alternating side stretches
   
   
   
10. 
    
    Repeat steps 7-9 with other leg
    
    
    
11. 
    
    One armed Ustrasana (Camel Pose). One arm in air, one grounding on foot, shin, or on lower back (whatever version you practice)
    
    
    
12. 
    
    Repeat other side
    
    
    
13. 
    
    Ustrasana. Imagine the chest lifting with each breath, the heart pressing towards the ceiling
    
    
    
14. 
    
    Sarvangasana (Rabbit Pose)
    
    
    
15. 
    
    Adho Mukha Svanasana (Downward Facing Dog). Press the heart forward here, too, as you open the chest
    
    
    
16. 
    
    Tadasana
    
    
    
17. 
    
    Warrior lunges: from Tadasana step forward into Virabhadrasana I, hold for a complete breath, and step back to Tadasana. On next step, come forward with opposite leg
    
    
    
18. 
    
    Repeat 10-16x
    
    
    
19. 
    
    Pause in Virabhadrasana I
    
    
    
20. 
    
    Interlock hands behind back for gentle chest opener
    
    
    
21. 
    
    Repeat steps 19 and 20 with other leg
    
    
    
22. 
    
    Sun Saluations 4-6x. Feel as though the heart is literally leading you through each posture into the next. The upper chest is the first point of movement.
    
    
    
23. 
    
    Vinyasa to floor
    
    
    
24. 
    
    Paripurna Navasana (Upward Boat Pose)
    
    
    
25. 
    
    Ardha Navasana (Half Boat Pose)
    
    
    
26. 
    
    Upavishta Konasana (Seated Wide Angle Pose)
    
    
    
27. 
    
    Matsyendrasana (Seated Twist Pose), repeat other side
    
    
    
28. 
    
    Setu Bandhasana (Bridge Pose)
    
    
    
29. 
    
    Either repeat Setu Bandhasana or move into Urdhva Dhanurasana (Upward Bow Pose)
    
    
    
30. 
    
    Savasana (Corpse Pose)
    
    
    

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