February 2010 Schedule of Classes

New to Ashtanga Practice and/or need to ask which class is appropriate for you? Email with your questions: vs.tanner@yahoo.com or suzyruth2@yahoo.com

All classes are by donation!
Most yogis leave us $8 - 15, some more, some less.

Notes on selecting classes:

Guided Primary & Half-Primary Classes: Instruction on the postures themselves will be limited in guided classes, but questions are welcome before or after. If you are not yet completely familiar with the entire series, you are still welcome to attend and practice as is appropriate, then sit and observe. It is recommended that you have attended regular Ashtanga classes or practiced consistently for at least 6 months to a year.

All levels welcomed at our mysore classes, including complete beginners.

There is no instruction during the early a.m. self-practice.

Ongoing Beginner and Level 1 classes cover the fundamentals of Ashtanga Vinyasa Yoga and direct students into the mysore classes.

Daily Schedule for February

• Mon 2/1 5:00 to 7:30 am Self-Practice
• Mon 2/1 5:00 to 8 pm Mysore (Tanner)
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• Tues 2/2 5:45 to 7:15 pm Ashtanga Yoga for Beginners (Faulkner)
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• Wed 2/3 5:00 to 7:30 am Self-Practice
• Wed 2/3 5:45 to 7:15 pm Ashtanga Yoga Level 1 (Faulkner)
• Wed 2/3 5:45 to 7:15 pm Mysore (Tanner)
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• Thurs 2/4 5:00 to 8:00 pm Mysore (Faulkner & Tanner)
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• Fri 2/5 5:00 to 7:30 am Self-Practice
• Fri 2/5 12:00 to 1:15 pm Guided Half-Primary Series (Tanner)
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• Sat 2/6 9:00 to 10:45 am Guided Primary Series (Gaddis)
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• Sun 2/7 8:30 to 11 am Mysore (Faulkner & Tanner)
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• Mon 2/8 5:00 to 7:30 am Self-Practice
• Mon 2/8 5:00 to 8 pm Mysore (Tanner)
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• Tues 2/9 5:45 to 7:15 pm Ashtanga Yoga for Beginners (Faulkner)
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• Wed 2/10 5:00 to 7:30 am Self Practice
  
• Wed 2/10 5:45 to 7:15 pm Ashtanga Yoga Level 1 (Faulkner)
• Wed 2/10 5:45 to 7:15 pm Mysore (Tanner)
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• Thurs 2/11 5:00 to 8:00 pm Mysore (Faulkner & Tanner)
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• Fri 2/12 5:00 to 7:30 am Self-Practice
• Fri 2/12 12:00 to 1:15 pm Guided Half Primary Series (Tanner)
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• Sat 2/13 9 :00 to 10:45 am Guided Primary Series (Gaddis)
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• Sun 2/14 8:30 to 11 am Mysore (Faulkner & Tanner) FYI - NEW MOON
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• Mon 2/15 5:00 to 7:30 am Self-Practice
• Mon 2/15 5:00 to 8 pm Mysore (Tanner)
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• Tues 2/16 5:45 to 7:15 pm Ashtanga Yoga for Beginners (Faulkner)
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• Wed 2/17 5:00 to 7:30 am Self-Practice
• Wed 2/17 5:45 to 7:15 pm Mysore (Tanner)
• Wed 2/17 5:45 to 7:15 pm Ashtanga Yoga Level 1 (Faulkner)
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• Thurs 2/18 5:00 to 8:00 pm Mysore (Faulkner & Tanner)
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• Fri 2/19 5:00 to 7:30 am Self-Practice
• Fri 2/19 12:00 to 1:15 pm Guided Half Primary Series (Tanner)
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• Sat 2/20 9:00 to 10:45 am Guided Primary Series (Gaddis)
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• Sun 2/21 8:30 to 11 am Mysore (Faulkner & Tanner)
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• Mon 2/22 5:00 to 7:30 am Self-Practice
• Mon 2/22 5:00 to 8 pm Mysore (Tanner)
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• Tues 2/23 5:45 to 7:15 pm Ashtanga Yoga for Beginners (Faulkner)
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• Wed 2/24 5:00 to 7:30 am Self-Practice
• Wed 2/24 NO MYSORE
• Wed 2/24 5:45 to 7:15 pm Ashtanga Yoga Level 1 (Faulkner)
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• Thurs 2/25 5:00 to 8:00 pm Mysore (Faulkner)
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• Fri 2/26 NO CLASSES
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• Sat 2/27 9:00 to 10:45 am Guided Primary Series (Gaddis)
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• Sun 2/28 8:30 to 11 am Mysore (Faulkner) FYI - FULL MOON

Readmore »»

Balance for the Heart

• Ahhh...the heart. I've just been to a Body Mind Centering training where we focused on the fluid system of the body. Did you know that we are 79-87% fluid?!?! That seems like a lot! One of my favorite fluids to study is blood which can be categorized 2 ways: arterial blood that is pumped away from the heart and out to the extremities and venous blood that returns through the heart. Arterial blood is rhythmic and dynamic. Venous blood is wave-like and reserved. I enjoyed thinking about how we all strive to find the balance in our life between what we give from the heart and what we take for our hearts. It's balancing the effort we put into something and how much we allow ourselves to step back and enjoy what is. Sometimes we let that balance get out of whack in our daily lives, but also on the mat. I encourage you throughout this practice to find the balance of effort and release. Of giving to the posture and receiving from the posture. Cheers and enjoy!
  • Tadasana (Mountain Pose)
  • Vrksasana (Tree Pose)
  • Uttkatasana (Chair Pose)
  • Uttanasana (Standing Forward Bend)
  • Adho Mukha Savasana (Downward Facing Dog)
  • High Lunge on Right
  • Adho Mukha Savasana (Downward Facing Dog)
  • High Lunge on Left
  • Adho Mukha Savasana (Downward Facing Dog)
  • Plank Pose
  • Vasisthasana (Side Plank)
  • Plank Pose
  • Chaturanga Dandasana
  • Urdva Mukha Savasana (Upward Facing Dog)
  • Adho Mukha Savasana (Downward Facing Dog)
  • Repeat Plank through Downward Facing Dog 5 times. Hold each pose 3-5 breathes to balance the effort out and effort in.
  • Virabhadrasana II (Warrior 2)
  • Utthita Parsvotanasana (Extended Side Angle Pose)
  • Trikonasana (Triangle Pose)
  • Repeat Warrior 2 to Triangle on opposite side
  • Parsvottonasana (Pyramid Pose)
  • Salabasana (Locust Pose)
  • Bhujangasana (Cobra Pose)
  • Danurasana (Bow Pose)
  • Balasana (Child's Pose)
  • Halasana (Plow Pose)
  • Supta Viparita Karini (Legs Up the Wall)
  • Supta Badha Konasana (Reclined Bound Angle)
  • Savasana

Readmore »»

So long, farewell

auf Wiedersehen, Goodbye!

Oh, but not for too long, dear internetgis and ginis.

Tomorrow morning I leave (at a terribly early hour) from O'Hare, landing late afternoon in San Jose, Costa Rica. Highs in the 80s, lows in the 70s (Fahrenheit). I'm not bringing a computer and don't plan on seeking one out, so, in the meantime, there won't be posts for the next three weeks. I'll get the word out when I'm back and posting every day. If you need a fix, I pretty recently hit 100 posts, so there's a bunch of stuff to work with.

For now, here's the last post for awhile.

So long, farewell

1. Samasthiti (Equal Standing)
2. Exhale turning to your left, stepping into Kaliasana (Goddess Stance)
3. Inhale, turning to the back of the mat, returning to Samasthiti
4. Exhale, again turning to left, stepping into Kaliasana
5. Inhale, turning to the front of the mat, returning to Samasthiti
6. Repeat this cycle, moving to the right
7. Repeat this cycle four more times, twice in each direction
8. Adho Mukha Svanasana (Downward Facing Dog). Use this pose as a warm-up, pedalling heels, turning hips, etc
9. Adho Mukha Svanasana
10. Turning feet slightly outward (pigeon-toed), bend knees, trying to bring your sitting bones to your heels
11. Exhale, move forward into Plank with "Ha!" breath
12. Inhale, return to step 10
13. Move between steps 10 and 11 until warm
14. Adho Mukha Svanasana
15. Low lunge
16. Skandasana (Side Lunge) Note: in some variations, Skandasana is a very different pose, a standing forward fold, wherein one leg somehow makes it behind the head
17. Try to stretch both arms towards or touching straight leg (only one will actually make it) for a side stretch
18. Low lunge
19. Either walk to switch forward foot in lunge, or jump step
20. Repeat steps 16-18 on other side
21. Adho Mukha Svanasana
22. Repeat steps 10 and 11
23. Marjaryasana (Cat pose)
24. Move between cat and cow in table
25. Uddiyana Kriya in Marjaryasana. Engage the Uddiyana Bandha while holding exhale, inhale to release core
26. Repeat 3x
27. Adho Mukha Svanasana
28. Virabhadrasana II (Warrior II)
29. "Flying Warrior Arms:" Inhale arms outstretched, exhale hands in prayer position in front of heart center, repeat for 5-10 breaths
30. Vinyasa to Adho Mukha Svanasana
31. Repeat steps 28 and 29 on other side
32. Vinyasa to seated
33. Ardha Padma Paschimottanasana (Half Lotus Seated Forward Fold)
34. Vinyasa to repeat on other side
35. Paschimottanasana (Seated Forward Fold)
36. Optional Vinyasa
37. Purvottanasana (Reverse Plank Pose)
38. Optional Vinyasa
39. Baddha Konasana (Bound Angle Pose)
40. Taking hands behind sitting bones, opening chest in Bound Angle
41. Seated twists in Bound Angle, to both directions
42. Savasana

Readmore »»

Rachel of Suburban Yogi

Back in Madison, every Friday night was Ladies Night. Usually, between 5-7 of us would get together at the local tea house, and talk about what was troubling us and what we were feeling good about. 


One night, a friend of mine, a former-Silicon Valley-er turned artist and writer, asked me if I had any yoga-advice about her Fibromyalgia. There were some things I came up with off the top of my head (gentle twists to help with the nervous system, for example), but, honestly, it wasn't something I had a lot of knowledge on.


I wish I had known about Suburban Yogi. 


British yoga teacher Rachel Hawes has been practicing yoga since she was a child and teaching since 2005.  She believes yoga is for everybody.  She has dealt with various health issues over the years including Fibromyaligia, Chronic Fatigue and congentital throacic scoliosis (a curvature of the upper spine).  If she can do this yoga thing, anybody can!!!  As well as general yoga Rachel has taught yoga for illness and injury, pregnancy yoga, mum and baby yoga and yoga for cancer.  


This is a site everyone should take a look at: if you teach, it's a great way to learn about modifications, and to affirm that you can teach to anyone. If you practice, it's a great reminder that everyone can practice. Plus, Americans love Britishisms. Rachel will be back when I get back after my tropical vacation. Look for her (and me, too) again in early February!

Rachel of Suburban Yogi

OK so, the first post is a gentle sequence.  This can be for beginners, people with chronic fatigue or other illness and is particularly suitable for people with back issues.

Begin lying down; knees bent, feet on the floor with the heels in line with the sit bones. Place one hand on the chest and one hand on the lower belly and observe the breath and the movement of the breath under the hands for a few moments until the breath has become steady soft and even. You can then hug the knees to the chest and rock on the back in any way that feels good for you. Finish up this centreing part of the practice with any sort of supine twist that is approriate for you. Then come onto the right hand side and come to sitting back on the heels towards the back of the mat.

Kneeling salutation
As you inhale stand up on the knees and reach the arms high, exhale into child's pose with the arms stretched infront, inhale to all fours and exhale into downward facing dog.  Then come back again, inhaling to all fours, exhaling to child, inhaling to standing on the knees stretching the arms up and then exhale to sitting back on the heels lowering the arms.  This is one round.

Take 3-5 rounds, moving slowly with the rhythm of the breath. Finish sitting back on the heels and take a couple of conscious breaths before coming to standing.

Virabhdrasana 1
Standing in tadasana toward the back of the mat take a big step forward with the right foot and turn the left foot out slightly.  Place the hands on the hips to ensure the hips are turned towards the front of the mat.  As you inhale, bend the right knee over the ankle and raise the arms alongside the ears, exhale and straighten the leg and lower the arms.  Repeat 5 times holding the final Virabhdrasana 1 for 5 breaths.

On the final exhale fold forward over the right thigh (keeping the right knee bent) and release the hands either side of the right foot.  Release for five breaths and then carefully come back into Virabhadrasana 1 again on an inhale.  Exhale straighten the right knee and release the arms and step back to the back of the mat. 

Repeat on the left side.

Parsvokonasana modification

Standing with the legs wide, the feet parrallel and the hands on the hips take a few moments to check in on your breath and your alignment. Then turn the right foot out and the left foot in slightly, lining up the heel of the right foot with the instep of the left. Square the shoulders back to the front.

On an inhale, bring the arms out to shoulder height, palms facing down.

Exhale - bend the right knee over the ankle and bring the right forearm on to the right thigh. Stretch the left arm, hand and fingers up to the ceiling, feeling the energy in the fingertips and drawing down through both feet equally.

Repeat 5 times to each side slowly with the rhythm of the breath and then hold for five breaths. Remember that this is the peak of the practice -- the central pose we have been working towards so take it slowly with inner awareness.

Padottanasana  - bending the knees if you want to really release the lower back.

Step back to standing towards the back of the mat in tadasana, taking a few conscious breaths before coming down to kneeling.

One more round of kneeling salutation - holding the downward dog for five breaths.

Come into savasana for a few moments

Finish the practice with some gentle pranayama. I advise 6-12 rounds of alternate nostril breathing with a 1:1 ratio. Readmore »»

Boxing

I had a dream last night that I wrote a post/sequence and the title was boxing. Now, I'm not the lady who's about to go against dreams. 


So. Boxing. I've never boxed.


You can see where this is going.


Today's sequence, then, has absolutely nothing to do with anything. Obviously, you see me throwing themes in around every corner, but isn't nice sometimes to have a class with no theme? You think Patanjali's peer group were sitting under the Bodhi tree going, "What's the theme for today's session?"


Today's theme is boxing. Take it for what you will.

Boxing

Boxing can help develop spectacular reflexes. Something I'm mulling over for the time being: in what ways does yoga help develop our reflexes? There's much to the practice about developing intuition; I would say that's something quite different. So far, what I have is that when I'm about to topple head-first out of Balancing Half Moon (Ardha Chandrasana), I can catch myself. Any other ideas?

1. Vajrasana (Diamond Pose)
2. Taking hands into loose fists, hit up and down both thighs and arms, with enough pressure to increase blood flow to the areas
3. Take hands to face, gently massage pressure points in face (temples, brow, "third eye," etc.)
4. Take hands to head. Give the head a good scratch (being aware of flaky scalps!)
5. Tadasana (Mountain Pose)
6. Utkatasana (Chair Pose)
7. Virabhadrasana I (Warrior I), taking torso to a forward angle approximately a fist or two above the legs
8. Virabhadrasana I, upright torso
9. Tadasana
10. Repeat steps 5-9 other side
11. Repeat 5-9 again both sides
12. Tadasana
13. Garundasana (Eagle Pose)
14. Virabhadrasana III (Warrior III). Bring arms to "T" position, then by ears, and finally interlocked behind back. Hold each style for approximately 3 breaths
15. Urdhva Prasarita Eka Padasana (Standing Splits)
16. Vinyasa to Tadasana
17. Prasarita Padottanasana (Standing Forward Fold). Hold for 1-2 minutes
18. Take torso to one leg for side stretch, then to other side
19. Bring torso back up, interlocking fingers behind back for gentle chest opener
20. Repeat steps 12-16
21. Uttanasana (Standing Forward Fold)
22. Bring torso back up, interlocking fingers behind back for gentle chest opener
23. Virabhadrasana I 
24. Virabhadrasana II
25. Trikonasana (Triangle Pose)
26. Parsvottanasana (Intense Side Stretch)
27. Vinyasa to repeat steps 23-26 on other side
28. Paschimottanasana (Seated Forward Fold)
29. Baddha Konasana (Seated Bound Angle)
30. Twists in Bound Angle, taking opposite hand to opposite knee
31. Come forward onto stomach
32. Resting head on palms, try to kick your own behind with your legs (30 seconds-1 minute)
33. Eka Pada Dhanurasana (One hand and foot bow). Repeat other side
34. Dhanurasana (Bow Pose)
35. Supta Matsyendrasana (Reclined Twist). Repeat other side
36. Savasana 

Readmore »»

Prana Flow Yoga

Took a Prana Flow class today in Madison. It was really hard getting out of bed this morning (got back in, actually, a couple of times), but am really glad I made it.

This type of yoga was developed by Shiva Rea and the Global Vinyasa Collective of Teachers. To read all about the style and its core teachings, give the link a go.

In the meantime, this sequence is from the class this morning. This type of yoga is full of prana-response movements; the body only comes into stillness when that is what it is called to. It is a dynamic, warming, and flowing class. Much of the "warm-up" has the class flowing in a circle. The first time the sequence is done, the circle goes in one direction (eg counterclockwise). The second repeats in the opposite direction (eg clockwise), and so on, alternating between clockwise and counterclockwise. Also, in the circles, there is a Vinyasa every time you are facing the front or back of the room, but not facing the sides.

Prana Flow Yoga

It shouldn't just be in a Prana Flow class that you listen to what your energetic body is telling you. Sometimes other things get involved (like this morning, when I thought my energetic body wanted to sleep in, but now is glad that I did not). Try to really get in there and listen to what your energy level is calling for. Some people think with their heads, others with their hearts. For today, think with your prana.

1. Sukhasana (Easy Pose)
2. With hands on knees, circle torso. Let head and neck move as well in a way that feels natural
3. Switch directions
4. Table
5. Cat/cow spine in Table
6. Circle spine in Table, moving torso to left, towards floor, to right, and towards ceiling
7. Switch direction
8. Move torso in a combination of steps 5-7 
9. Adho Mukha Svanasana (Downward Facing Dog Pose)
10. Undulate spine in Downward Dog, pedal heels, twist around. Move in this pose for 5-10 breaths
11. Tadasana (Mountain Pose)
12. *Begin circle warm-up*
13. Low lunge, right foot forward
14. Turn to left, side lunge with right knee bent
15. Side lunge with left knee bent
16. Low lunge, facing back of room
17. Vinyasa to right leg forward low lunge
18. Turn again to left, side lunge with right knee bent
19. Side lunge with left knee bent
20. Low lunge, facing front of room
21. Vinyasa to left leg forward lunge
22. Repeat steps 13-21, moving clockwise
23. Repeat steps 13-22, completing two more circles
24. Vinyasa facing front of room
25. Virabhadrasana I (Warrior I), right foot forward
26. Turn to left, Kaliasana (Goddess Pose). In Kaliasana, take your arms into Garundasana (Eagle Arms). Raise your arms and come a bit out of the squat on an inhale, deepen the squat again on the exhale. Move with 5-6 breaths
27. Virabhadrasana I facing back of room
28. Vinyasa to right foot forward Warrior I
29. Turn again to left, Kaliasana with Eagle arms
30. Warrior I with left foot forward
31. Vinyasa to return to step 30
32. Repeat steps 24-31 moving clockwise
33. Repeat steps 24-32, completing two more circles
34. Complete two more circles (one clockwise, one counterclockwise), substituting Virabhadrasana II (Warrior II) for Warrior I. Note: In Warrior II, "fly" your hands from prayer hands in front of heart to full extension, moving with the breath; repeat for 5-6 breaths
35. Complete two more circles with Warrior II sub, this time including Kapalabhati pranayama (Breath of Fire) instead of "flying" Warrior arms
36. Garbasana (Child's pose)
37. Come onto stomach
38. Dhanurasana (Bow Pose). Move into Bow rolls: exhale, roll onto one side. Inhale to extend into Bow on your side. Exhale to roll back onto stomach. Inhale to extend into full Bow on stomach. Repeat on other side. Move between full extensions of Bow on both sides and stomach for 1-2 minutes
39. Parsva Savasana (Half Corpse Pose)
40. Supta Matsyendrasana (Reclined Twist)
41. Repeat steps 40 and 39 on other side
42. Adho Mukha Svanasana
43. Come to seated
44. Urdhva Navasana (Upward Boat Pose), keeping knees bent
45. Lower 1/2 way towards floor and then come back into Boat. Repeat 6-12x, include any movements with the arms that feel natural
46. Boat twists: with straight arms, point one arm towards back of room, other towards front. Move between twists on both sides, moving with breath
47. Lie on back, taking legs and arms towards sky. Let arms and legs move any way they like, 30 seconds-1 minute
48. Adho Mukha Svanasana 
49. Kapotanasana (Pigeon Pose)
50. Roll torso over bent knee, moving body like a wave to eventually come into Supta Matsyendrasana (Reclined Pigeon)
51. Repeat steps 48-50 on other side
52. Garbasana
53. Savasana

Readmore »»

Ellen's Hip-Opening Class

This post comes from Ellen, a fellow member of a yoga-related mailing list. Every day, I get lots of emails from people teaching all over the world, about topics ranging from what to charge students as a new studio owner to the best way to come into a forward fold. It is a wonderful resource and quite a few guest posts have come from group members. Ellen sent this one out to the group; I thought it would be great to share it here as well.


Thank you, Ellen! And, for anyone else that has a sequence or series of poses tucked in their back pocket, send it my way!

Ellen's Hip-Opening Class

On your back: 

Wind-Relieving Pose (Pavana Muktasana) one side at a time, then both together

                Happy Baby

                Extend legs straight up

                Open to a V

                Sit-ups with legs in a V, balance, reach arms up in a V if comfortable.  Bend knees to modify.

Table Position:

                Hip Circles both sides

                Down Dog to Up Dog

                Fire-Hydrant to Gate Pose both sides

                Ha Breaths, swing leg from behind out to side, head follows the movement, both sides

                Sideways Pigeon (from table, cross R leg over L and extend it out, come down on forearms; other side)

                Donkey Kicks—HA Breath, move right into next one

                Balancing cross –body stretch, opposite hand and leg extended.  Repeat sequence other side.

Work into a squat, lean chest over knees

Still in squat, open legs out to wide, bring arms between legs, hands on floor or block

Extend one arm up and roll chest open, other arm presses on inner thigh, do other side

Move into crow pose, or head on floor with arms out in a tripod, or child, or yoga mudra

Standing Position:

                Hanging forward fold

                Sun breaths, arms up on inhale, down on exhale

                Fold forward, step back into lunge

                Drop knee to floor, take hips forward, bend back knee and take foot in hand or strap

                REPEAT THE STANDING SEQUENCE OTHER SIDE

Belly Down:

                Half-Locust both sides, lifting one leg up and then the other

                Full Locust, lift both legs together, hold and breathe

                Boat pose, any variation

                Roll onto back, happy baby or hug knees in

Sitting:

                Hero pose, sitting with knees bent and touching, heels to sides of hips

                Reclining hero, onto a bolster or other support, or onto floor.  Sit on blanket or blocks if needed.

                Fire log pose (double-pigeon), one shin stacked right on top of the other, fold forward (use support)

                Repeat on other side

                Paschimottanasana (sitting forward fold)

Lie Down In Shavasana and breathe, relax, and totally let go…..

Created by Ellen Shapiro, ellsha@comcast.net, www.drellenshapiro.com

Readmore »»

Touching your toes and health

I've been meaning to write about this New York Times article for quite a bit now, but life, as usual, makes sure everything else comes between. 

The gist? Inflexible bodies can mean inflexible arteries. As our bodies age, the parts of the body we notice as being more inflexible (stiff legs, stiffer backs) can indicate inflexibility with the parts we can't notice (ie our insides!). For those of you teaching, it's a good article to point out to students who might need an excuse to keep up the practice. For those of you practicing, a good article to put a fire under your behind and get you on the mat. 

After reading the article, and taking a walk in the beautiful snow that seems to be blanketing all of Canada and much of the US, here is a yin practice that can help develop your flexibility and keep your arteries in good health!

Touching your toes and health

For more information about Yin and restorative yoga, there are a few good blogs out there that I check in on when I have the time: Linda's Yoga Journey, Yoga Flavored Life, and Do Restorative Yoga. Check them out if you have the interest!

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. Baddha Konasana (Cobbler's Pose). Hold for 2-3 minutes.
4. Bhujangasana on forearms, forearms shoulder width apart (Cobra). Hold for 2 minutes.
5. Cat/cow in table for 6-10 breaths
6. Gomukhasana (Face of Light Pose) with arms resting in a comfortable place.
7. Upavistha Konasana (Seated Wide Angle Pose). Hold for 2-3 minutes
8. Repeat step 5 with other leg on top
9. Supta Kapotanasana (Reclined Pigeon). Repeat other side. Hold for 2-3 minutes each side
10. Cat/Cow in table, 6-10 breaths
11. Supta Matsyendrasana (Reclined Twist Pose). Hold for 2-3 minutes each side.
12. Viparita Karani (Legs up the Wall Pose). Hold for 5-10 minutes.
13. Savasana (Corpse Pose). Hold for twice your usual length.

Readmore »»

Yoga for Restless Nights

I went for a visit to my parents this weekend and actually had the worst night's sleep I have ever had at the house I grew up in! Usually I sleep like a baby and love it - my parents still live in the house I was brought home to as a baby...isn't that unusual?!?!? The first time I ever moved was to go away to college. Boy, was that tough at the time, but that's a whole other story! I am a total small town girl. My mom's parents and my dad's parent actually live across the street from each other. My mom literally was the girl next door (or across the street.)

Anyway, on this visit my beast (loving term for giant german shepherd/poodle mix with whom my hubby and I share out lives) was along for the short visit and for some reason was so restless throughout the night. He was whining and even barked in the middle of the night. I'm not sure what was up with him, but it sure let to a restless evening for me. (The hubby on the other hand snored through the whole ordeal!)

Sometimes I find that one restless evening leads into several to follow and wanted an evening practice to help me get the best rest I possibly could. This is my practice from late yesterday afternoon that led me into an easeful evening of rest. This is a shorter practice, but with longer effortless holds. Enjoy and fall into your deepest sleep!

1. Savasana with bent knees Corpse Pose (Lying on your back, knees bent and feet flat. Tune into your breathe and bring awareness to the body in this supine position.) 5-8 minutes
2. Ujjayi Pranayama Victorious Breathe (Allow the exhale to be twice as long as the inhale.) 3-5 minutes
3. Ardha Apanasana Knees to Chest (Hug one knee into the chest. Reach the opposite leg out long on the mat. Switch sides with an exhale.) 1 minute each
4. Apanasana Knees to Chest 1 minute
5. Sethu Bandasana Supported Bridge Pose (with block beneath sacrum) 2 minutes
6. Supta Padangustasana A, B & C Big Toe Pose all variations: 1 minute each
7. Jathara Parivartanasana Revolved Belly Pose 2 minutes each side
8. Supported Janu Sirsasana Head-to-Knee Pose (head resting on bolster) 1-2 minutes each
9. Supported Upavistha Konasana Wide-Spread-Angle Pose (head resting on bolster) 1-2 minutes
10. Supported Balasana Child's Pose (head on blanket or bolster) 2 minutes
11. Salamba Supta Baddha Konasana Supported Bound-Angle Pose 2 minutes
12. Viparita Karani Legs-up-the-Wall Pose 5-10 minutes
13. Sukasana Comfortable Seated Posture
14. Nadi Sudhi Alternate Nostril Breathing 5-10 minutes
15. Savasana 10-15 minutes (with tightening and releasing the muscles of the body beginning with the feet and working all the way to the face.)

Sweet Dreams!

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Chris (yes, my Chris) of A Life of Apples

Today's guest blogger has the distinct honor of being my significant other. I'm honored, too. Chris is a great writer: visual, specific, and introspective. After months of bugging him to be a guest blogger, he finally acquiesced, and did so beautifully. This, however, means that he's now required to be a regular. Sorry, sweetie.

His regular blog is about apples. My favorite post, thus far, is the one from Thanksgiving day. If you read just one, that's the one. So, without further ado, here's to you, love-- happy anniversary:

~~~~~~~~~~~~~~~~

I have picked apples for nine seasons and in many ways it has become part of me and influenced my direction in more ways than I probably know.  Having only begun to explore yoga a little over a year ago, it wasn’t until this past fall picking apples in the beautifully clad autumn of New England that I began to see how much yoga was involved in my daily life as an apple picker.  I saw it in my physical movements, whether it be a balancing pose on a ladder to reach that one apple that seemed just out of reach, or placing yourself in a squat in order to retrieve those apples just above the ground.  I saw yoga also in my simple presence among the trees.  The meditative act of picking fruit hour after hour gave me space to clear my mind and relax in the solitude of the darkening days of autumn. 

The sequence that follows in one inspired by apple picking, but I encourage you to also let it inspire you to reflect on all the ways yoga can be present in your life outside of the classroom or your personal practice.  Finding your breath in a spare moment during your day or listening to your body and being conscious of your movements as you move through simple daily tasks or more strenuous physical activities can allow you have a continuous yoga practice.  If you would find it helpful, try writing a yoga sequence that is inspired by a common task you perform or a work activity you do and see how it may change your actions the next time you perform it.  Being present in every moment and being aware of both your body and your mind and how you choose to use them is, I believe, the essence of a yogic lifestyle. 

1. Standing Meditation (3-5 minutes)
2. Tadasana (Mountain Pose) (stretch your arms up, pretend you are reaching to pick an apple that is just out of reach)
3. Bring your hands into prayer pose
4. Repeat 2 and 3 several times trying to reach a little higher each time
5. Twist gently to each side several times warming your spine
6. Anuvittasana (Standing Backbend) (gentle)
7. Prasarita Padottanasana  (Wide-Legged Forward Bend) (6 breaths)
8. Tadasana (Mountain Pose)
9. Utkatasana (Chair Pose) (focus on reaching arms up)
10. Uttanasana (Forward fold)
11. Adho Mukha Svanasana (Downward facing dog)
12. Repeat 8-11 twice more
13. Balasana (Childs pose)
14. Table
15. Balancing table (focus on stretching arms arm legs out)
16. Repeat other side
17. (Malasana) Squat, Hands in prayer pose (6 breaths)
18. Widen stance come into Bakasana (Crow pose)
19. Malasana (Squat)
20. Step or jump back
21. Adho Mukha Svanasana (Downward facing dog) (6 breaths)
22. Stretch right leg back, open hip
23. Low forward lunge
24. Raise arms (interlock if you want)
25. Lift knee, high lunge
26. Anjaneasana (gentle backbend)
27. Namaskar Parsvakonasana  (Prayer Twist)
28. Virabhadra Mudra (Warrior Seal)
29. Downward facing dog
30. Repeat 22-29 other side
31. Virabhadrasana I (Warrior I)
32. Virabhadrasana II (Warrior II)
33. Viparita virabhadrasana  (Reverse Warrior)
34. Parsvakonasana (Extended side angle)
35. Virabhadrasana II (Warrior II)
36. Virabhadrasana III (Warrior III) (imagine trying to do this on a ladder high up in an apple tree)
37. Virabhadrasana II (Warrior II)
38. Adha Mukha Svanasana (Downward Facing dog)
39. Repeat 31-38 other side
40. Matsyendrasana (Seated spinal twist)
41. Parivrtta Janu Sirsasana (Revolved Head to Knee)
42. Lay on back
43. Setu Bandhasana (Bridge Pose)
44. Pavana muktasana (wind relieving pose)
45. Bridge into Wheel or inversion of your choice
46. Balasana (Childs pose)
47. Ananda Balasana  (Happy Baby) (Hold for at least 6 breaths)
48. Shavasana (Corpse Pose)

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Emily of the Accountability Blog and WoYoPracMo

World Yoga Practice Month= WoMoPracMo. I'm not actually sure which is easier to say.

Anyway, WoMoPracMo is a site devoted to creating a community around your practice. This coming January will be the third in which members commit to practicing every day. "Practice" being a highly interpretable word on a case-by-case basis. Physical, philosophical, etc... just get it in once a day.

Emily and I are both on the site. On the site, Emily let me know about her practice, and I'm psyched to post it here. Her blog, Accountability: My 15 Minutes to Better Fitness, is funny. Really funny. Her sense of humor is wry and doesn't go for the easy shot. The Accountability of the title is what she's holding herself to. When I'm honest to myself, I think that's sort of what I'm trying to do here, too, while putting on my best "Doing it for the people" face. I'm serious about doing this to see if can be helpful, but also recognizing that it's helping *me*, too. So, thanks for the post, Emily. And thanks for holding us all accountable. Rock it. 

Emily of Accountability

Sun Salutation’s for me involve (One move per breath)

* Arms up
* swan dive down to forward bend
* lift up the heart then back down
* Right foot back to runner stretch
* left foot back to plank
* lower to the floor
* Up to Sphinx, cobra or up dog
* Up to downward dog
* Right foot forward to runners stretch
* Left foot forward to forward bend
* Sweep back up
* Repeat with left foot back/forward first.

Depending on how I feel, I might include crescent moon on both side or a gentle backbend before swan diving down.

Moon Salutations:

* Runner stretch on one side
* Up into Triangle
* Warrior I
* Warrior II
* Goddess Squat
* Reverse order on the other side.

I typically hold each pose for 5-10 breathes.

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January - New Year - New Decade - New AYCD Classes

January at AYCD 2010 is exceptional!
Many Special Events/Variations/New Additions

Be Patient… Pay Attention… Show Up…

The January Schedule is listed for each day of the month below, so scroll down and check it out! All classes are by donation unless noted beside the date & time.
If you have any questions, PLEASE EMAIL
vs.tanner@yahoo.com

But first, a few things…

• The New Year is a transitional time of growth, change & experimentation
  

(for everything and everyone, as always ) but especially for AYCD.
Your attendance will be our guiding principle to the classes you want. So please come and practice, practice, practice. All is coming, including an expanded AYCD with a lot more practice times. We will add classes in response to your desires, as demonstrated by attendance.

• Bobbi Misiti - Special Mysore sessions

Bobbi Misiti's Mysore Sessions on Mon. 1/11 and Tues. 1/12 @ 6 am are filled, but 8:30 am slots on both days are open. This page at Bobbi's website describes her - take this opportunity to study with a fine, traditional teacher right here at home with us. We love her and think you will too. Please email vs.tanner@yahoo.com to register.

• Above all else, Thanks !

To our generous community for a great first year for AYCD and for all the support to our senior teacher, Annie Pace this year. Namaste'. The outpouring of donations for Annie have been a great gift. Thank you!

Finally! The January Schedule:

Sat 1/2 Guided Primary 9-10:45 am (Leslie Gaddis)

Sun 1/3 Mysore 8:30-11 am (Suzanne Faulkner)

Mon 1/4 Mysore 6 – 8 pm (Fran Slavich)
** $15 / class **

Tues 1/5 Ashtanga Intro 5:45-7:15 pm (Suzanne Faulkner)

Wed 1/6 Ashtanga Level 1 5:45-7:15 pm (Suzanne Faulkner)

Thurs 1/7 Mysore 5 – 7:30 pm (Suzanne Faulkner)

Fri 1/8 Guided HALF Primary 12 – 1:15 (Susan Tanner)

Sat 1/9 No Classes (Bobbi Misiti Workshop At Silk Hope Yoga)

Sun 1/10 No Classes (Bobbi Misiti Workshop At Silk Hope Yoga)

Mon 1/11 Mysore w/ Bobbi Misiti Sessions @ 6 am & 8:30 am
**Pre-registration Required - $15 / class**

Mon 1/11 Mysore 6 – 8 pm (Fran Slavich)
** $15 / class **

Tues 1/12 Mysore w/ Bobbi Misiti Sessions @ 6 am & 8:30 am
**Pre-registration Required - $15 / class**

Tues 1/12Ashtanga Intro 5:45-7:15 pm (Suzanne Faulkner)

Wed 1/13 Ashtanga Level 1 5:45-7:15 pm (Suzanne Faulkner)

Thurs 1/14 Mysore 5 – 7:30 pm (Suzanne Faulkner)

Fri 1/15 NEW MOON No Classes No Classes No Classes

Sat 1/16 Guided Primary 9-10:45 am (Leslie Gaddis)

Sun 1/17 Mysore 8:30-11 am (Suzanne Faulkner)

Mon 1/18 Mysore 6 – 8 pm (Fran Slavich)
** $15 / class **

Tues 1/19 Ashtanga Intro 5:45-7:15 pm (Suzanne Faulkner)

Wed 1/20 Ashtanga Level 1 5:45-7:15 pm (Suzanne Faulkner)

Thurs 1/21 Mysore 5 – 7:30 pm (Suzanne Faulkner)

Fri 1/22 Mysore 5 – 7:30 am (Susan Tanner)

Fri 1/22 Guided Half Primary noon – 1:15 pm (Susan Tanner)

Sat 1/23 Guided Primary 9-10:45 am (Leslie Gaddis)

Sun 1/24 Mysore 8:30-11 am (Suzanne Faulkner)

Mon 1/25 Mysore 5 – 7:30 am (Susan Tanner)

Mon 1/25 Mysore 6 – 8 pm (Fran Slavich)
** $15 / class **

Tues 1/26 Ashtanga Intro 5:45-7:15 pm (Suzanne Faulkner)

Tues 1/26 Mysore 5 – 7:30 pm downstairs (Susan Tanner)

Wed 1/27 Mysore 5 – 7:30 am (Susan Tanner)

Wed 1/27 Ashtanga Level 1 5:45-7:15 pm (Suzanne Faulkner)

Thurs 1/28 Mysore 5 – 7:30 pm (Suzanne Faulkner)

Fri 1/29 Mysore 5 – 7:30 am (Susan Tanner)

Fri 1/29 Guided Half Primary noon – 1:15 pm (Susan Tanner)

Sat 1/30 FULL MOON
Guided Primary 9-10:45 am (Leslie Gaddis)

Sun 1/31 Mysore 8:30-11 am (Suzanne Faulkner) Readmore »»

Yoga for the North Woods

If this was a battle to see who was freezing their toochis off the most, I would hands down win. The thermometer reads a sweet, sexy -10 (F), but the windchill bring it down at least another 10 degrees. And, being on a lake in the North woods of Wisconsin, there's also the lake effect extra EXTRA wind. Yummy. 


Also, I cannot believe I have a wireless signal up here. 


These are some typical North woods activities: x-country ski, snowshoe, snow-up-to-your-knees walks, and making snow caves. Yesterday, we tried to make a snow cave, decided that it was really a one person activity (how many people can really dig one human-sized hole?) and made a snow tunnel instead. Places on the human body that become sore after said activities: hamstrings, trapezius (or trap) muscles, and quads. Yoga practice today, in addition to general rolling around on the floor, includes lots of good stretches for these parts. Yummy, indeed. 

Yoga for the North Woods

Despite common practices, it is not the best idea to have a good, long stretch before intense cardiovascular activity. Recent developments in the science o' stretch indicate that it is best to stretch when already warmed up a bit (but not deliriously, Bikram hot, as it is easier for things to tear). So stretch, but, um, don't stretch your stretches. 

1. Begin practice by lying on your back
2. Supta Padangustasana (Reclined Big Toe Pose)
3. Supta Trivikramasana (Reclined Vishnu Pose)
4. Urdhva Mukha Paschimottanasana (Upward Facing Fold Pose)
5. Repeat steps 2-4 on other side
6. Taking hands under knees, rolling on back along spine
7. Come to knees
8. Yoga Mudrasana (Seal of Yoga Pose)
9. Garbasasana (Child's Pose)
10. Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths
11. Adho Mukha Svanasana (Downward Facing Dog Pose)
12. Try to move, without coming down, into Dolphin Pose
13. Move between steps 11 and 12
14. Hold Dolphin 3-5 breaths
15. Garbasana
16. Sphinx pose (modified Bhujangasana, Cobra Pose)
17. Anantasana (Eternal One Pose)
18. Repeat steps 16 and 17 on other side
19. Adho Mukha Svanasana
20. Utkatasana (Chair Pose)
21. Garundasana (Eagle Pose)
22. Virabhadrasana III (Warrior III)
23. Virabhadrasana I (Warrior I)
24. Virabhadrasana II (Warrior II)
25. Parivrtta Virabhadrasana (Revolved Warrior)
26. Trikonasana (Triangle Pose)
27. Parivrtta Trikonasana (Revolved Triangle Pose)
28. Parsvottanasana (Intense Side Stretch Pose)
29. Urdhva Prasarita Eka Padasana (Standing Split Pose)
30. Matsyendrasana (Seated Twist Pose)
31. Jump to Adho Mukha Svanasana (Downward Facing Dog Pose)
32. Repeat steps 20 through 31 on other side
33. Jump through to Dandasana (Staff Pose)
34. Paschimottanasana (Seated Forward Fold Pose)
35. Janu Sirsasana (Head to Knee Pose)
36. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
37. Upavishta Konasana (Seated Wide Angle)
38. Repeat stesps 35 and 36 on other side
39. Halasana (Plow Pose)
40. Sarvangasana (Shoulder-stand Pose)
41. Savasana

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