Downward Dog// Part Dwi

I have a 2-hour power yoga class that I'm subbing next week. What does one do for two hours of power yoga? Have them crawl out by the end? Really, though, the regular instructor leads an average length class and uses the extra time to workshop poses, talk theory/philosophy, and work on pranayama. Extra savasana, too.

The discussion yesterday (and nice thoughts on DD) and this article by Everything Yoga blog made me think about starting class immediately with five minutes of Downward Dog to this song:



And follow Everything's advice: have them dance their dog, moving their hips, bending knees, pedaling feet. After getting some blood to the brain, then maybe we can talk some theory. The bulk of the physical practice will come afterwards.

Homework for all readers: play song, hold DD for 5:08, provide feedback. If DD ain't your thing physically or mentally, maybe try it with some other "moveable" pose like Goddess or Warrior II.

Downward Dog// Part Dwi

Besides being a full-body stretch, there are a couple of reasons I love Downward Dog. I find it to be both a powerful and humbling pose. Our head hangs low between our arms, but our body is gaining strength in all parts. Plus, as animals go, dogs are pretty great (although that isn't mine in the photo!).

1. Start class on back, legs bent towards ceiling
2. Inhale raise spine slowly into Setu Bandhasana (Bridge Pose)
3. Exhale lower spine to floor
4. Move with breath between steps 2 and 3
5. Hold Setu Bandhasana
6. Release spine to ground, curl into ball, forehead to knees
7. Take hands under legs, rolling along spine
8. Roll up to seated
9. Ardha Ustrasana (Half Camel), taking hand to opposite ankle, alternating between sides until warm
10. Ustrasana (Camel Pose)
11. Cat/cow in table pose
12. Adho Mukha Svanasana (Downward Facing Dog Pose). Hold for approximately 3 minutes (of course, go for 11 minutes if you like!)
13. Urdhva Mukha Svanasana (Upward Facing Dog Pose). Hold for 5-10 breaths, moving hips and shifting with breath
14. Garbasana (Child's Pose)
15. Adho Mukha Svanasana
16. Plank Pose
17. Lower to stomach
18. Ardha Navasana (Half Boat Pose, version of boat on stomach)
19. Alternate between sides of Half Boat until very warm
20. Garbasana
21. Navasana (Boat Pose)
22. Garbasana
23. Adho Mukha Svanasana
24. Tadasana (Mountain Pose)
25. Garundasana (Eagle Pose)
26. Natarajasana (Dancer's Pose)
27. Virabhadrasana III (Warrior III)
28. Step back into Warrior I
29. Virabhadrasana II (Warrior II)
30. Trikonasana (Triangle Pose)
31. Virabhadrasana II
32. Vinyasa to low lunge
33. Step up into Virabhadrasana III
34. Repeat steps 24-33
35. Vinyasa to ground
36. Halasana (Plow Pose)
37. Karpindasana (Ear Pressure Pose)
38. Halasana
39. Sarvangasana (Shoulder Stand Pose)
40. Setu Bandhasana
41. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
42. Savasana

Readmore »»

Downward Dog makes an Upward Smile

I've been teaching a Power Flow class these days. In it, I often throw the yogis into Downward Dog, reminding them that it can be a restorative pose (and, if it doesn't feel like it, to get into Child's Pose, or something that does feel restorative). It's one of those poses that can feel very different to different bodies. It is incredibly challenging for some (especially those with inflexible shoulders and upper backs) and a hang-out spot for others. Either way, most of us end up in it  on a regular basis.

After my earlier post asking for folks' "if I were on a desert island with one pose" favorite, La Gitane had this response: "I think I would have to go for downward dog actually. It's just amazing how it makes me feel to do even one DD after a long day. Spine, shoulders, hamstrings, oh my!! And so many variations to keep me busy on those long, empty, deserted island days..." My feelings exactly.

99 out of 100 yoga classes have a Downward Dog someone in there. Why is this? Does our body naturally want to move into this pose? Is this the magic key to something?

I have some ideas about that, but maybe I'll see what others have to say first. Why is Downward Dog the most-known yoga pose?

Downward Dog makes an Upward Smile

1. Begin practice on stomach lying on floor. Find breath and a sense of ease
2. Garbasana (Child's Pose)
3. Adho Mukha Svanasana (Downward Facing Dog)
4. Tadasana (Mountain Pose)
5. Vrksasana (Tree Pose). Repeat other side.
6. Utkatasana (Chair Pose)
7. Uttanasana (Standing Forward Bend)
8. Adho Mukha Svanasana (Downward Facing Dog)
9. High Lunge on Right
10. Adho Mukha Svanasana (Downward Facing Dog)
11. High Lunge on Left
12. Adho Mukha Svanasana (Downward Facing Dog)
13. Plank Pose
14. Vasisthasana (Side Plank)
15. Plank Pose
16. Chaturanga Dandasana
17. Urdva Mukha Savasana (Upward Facing Dog)
18. Adho Mukha Savasana (Downward Facing Dog)
19. Repeat steps 13 through 18 5 times. Hold each pose 3-5 breathes to balance the effort out and effort in.
20. Virabhadrasana II (Warrior II)
21. Utthita Parsvotanasana (Extended Side Angle Pose)
22. Trikonasana (Triangle Pose)
23. Repeat step 20 to 22 on opposite side
24. Parsvottanasana (Pyramid Pose). Repeat other side.
25. Salabasana (Locust Pose)
26. Bhujangasana (Cobra Pose)
27. Dhanurasana (Bow Pose)
28. Balasana (Child's Pose)
29. Halasana (Plow Pose)
30. Savasana

Readmore »»

Ustrasana/Camel Pose

Have you seen this YogaDork post?

In it, they discuss this Lululemon ad:

As per usual with YogaDork, there have been a maelstrom of comments pro- anti- and don't-give-a-* about the ad. Personally, I just like the pose.

From my favorite pose post earlier this week, The Dusk Zone said this was her favorite. This one took awhile for me to love. At first, I didn't really know what to do with my neck, so I just felt awkward. Should I let it drop back? Should I tuck my chin? Somewhere in between?

These days I just let the neck fall back, lift up my chest, and feel totally nuts. Heart openers... sigh.

Ustrasana

um hmm thats right uh huh
oh no
fix yourself girl
you got a
Camel Toe
um hmm thats right uh huh
oh no
fix yourself girl
you got a
Camel Toe

-Fanny Pack, "Camel Toe" 

1. Vajrasana (Diamond Pose)
2. Sasangasana (Rabbit Pose)
3. Threading one arm under the other to twist. Repeat other side.
4. Cat/cow
5. Extend opposite arm and leg to balance. Repeat other side.
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. Supta Matsyendrasana (Reclined Twist). Repeat other side. 
37. Savasana (Corpse Pose)

Readmore »»

The Trik

Check out Suburban Yogini's post for today on her favorite pose. In yogini blogini confluence, we happened to write about our favorite poses on the same day (she writes the day before she posts, I lack that foresight). Her's is Trikonasana, which she affectionately calls Trik. I, unfortunately, automatically think of Trichomoniasis when I hear the word "Trik," so I might stick to triangle (it probably stems from my days volunteering at Planned Parenthood as a "Peer Educator").

Nevertheless, I love this pose, too. I would say 9 out of 10 personal practices will include this pose, as well as reverse triangle. Triangle is great for those with S-I (Sacro-Iliac) joint pain as it can held strengthen and stabilize the pelvis and hips. Sometimes I do it multiple times, multiple versions. It just doesn't get old.

So, after reading Suburban Yogini's post and checking out her photos, try out this triangle-based sequence.

The Trik

If you like doing crosswords (I LOVE doing crosswords), you should do the Sunday April 25th, New York Times Sunday puzzle. It hits on the theme of this sequence in two ways! Let me know how you did on all accounts.

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. Seated 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.
4. Repeat other side
5. Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths
6. "Thread the needle" in Puppy Pose, taking one arm under the other to twist gently
7. Repeat other side
8. Tadasana (Mountain Pose)
9. Yoga Mudra (Symbol of Yoga)
10. Uttanasana with Yoga Mudra arms
11. Coming up to standing, slight back bend
12. Swing arms side to side like empty coat sleeves, letting them gently hit back as you twist. Exhale with each twist
13. Viniyoga version of Trikonasana (Triangle Pose). See Rachel's blog for picture!. Repeat other side
14. Parsvottanasana (Intense West Stretch) with Yoga Mudra arms or reverse prayer hands
15. Repeat other side
16. Release hands, let them swing gently side to side
17. Utthita Tadasana (Five Pointed Star Pose)
18. Trikonasana (Triangle Pose) (bind if you can and enjoy doing so)
19. Repeat steps 17 and 18 on other side
20. Tadasana
21. Parivrtta Trikonasana (Revolved Triangle)
22. Parsvottanasana 
23. Low Lunge
24. Vinyasa to repeat steps 20-23 on other side
25. Tadasana
26. Prasarita Padottanasana (Standing Wide Angle Forward Fold)
27. Gentle back bend upon coming up
28. Upavistha Konasana (Seated Wide Angle Pose)
29. Kurmunasana (Tortoise Pose)
30. Baddha Konasana (Cobbler's Pose)
31. Marichyasana III (Marichi's Twist)
32. Savasana (Corpse Pose)

Readmore »»

If I were stuck on a desert island with one pose

It's a pretty popular kids game: if you were stuck on a desert island with one book/type of food/etc what would it be?

So, let's yoga-ma-tize it: if  you were stuck on a desert island with one pose, what would it be? It might make sense to pick a pose that needs to be repeated for the other side of the body; at least, in that way, you get to switch it up a bit. Really, of course, the question is getting at what your favorite pose is.

Mine is pigeon. Or half reclined pigeon, or whatever the kids are calling it these days. You know which pose I'm talking about, because I think it ranks high on the list with quite a few ladies I know and love. While so many poses seem like they were made for men's bodies (Warrior I, anyone? Yeah, my hips are wider than that), Pigeon speaks to many women.

Let me know what your favorites are, and I'll try to do a sequence devoted to them sometime in the near future. In the meantime, though, here's to my favorite!

If I were stuck on a desert island with one pose

The funny thing about these hip-openers is that the hips are one of those body parts that are rarely the same on both sides. While one wrist might be about as flexible as the other, hips are rarely even in that respect. Be kind to yourself in Pigeon and know that it might look like you are going "farther" on one side than the other. Use lots of props if desired and enjoy happy, long holds.

1. Parshva Savasana (Side Corpse Pose). Repeat other side.
2. Table pose (on hands and knees)
3. Cat/cow spine in table
4. Lift one arm and leg and extend on inhale. Exhale bring both in towards torso, curling spin. Move with breath
5.  Extend and hold to balance
6. Repeat steps 4 and 5 on other side
7. Adho Muka Svanasana (Downward Facing Dog Pose)
8. Bend and straighten knees in Adho Muka Svanasana. Pedal heels.
9. Step into high lunge
10. Adho Muka Svanasana
11. Pulse between steps 10 and 11
12. Repeat with other leg
13. High Lunge, bending and straightening knees
14. Repeat other side
15. Uttanasana (Foward Fold Pose)
16. Malasana (Garland Pose)
17. Supta Kapotasana (Pigeon Pose). Slowly move torso like a wave (head, then chest, then stomach coming down) over leg, taking time to settle into Reclined Pigeon. Hold for 1-3 minutes
18. Gomukhasana (Face of Light Pose)
19. Lolasana (Pendulum Pose)
20. Vinyasa to Supta Kapotasana on other leg
21. Repeat steps 18 and 19
22. Vinyasa to Adho Mukha Svanasana
23. Raja Eka Pada Kapotasana (King Pigeon Pose)
24. Vinyasa to repeat on other side
25. Baddha Konasana (Bound Angle Pose)
26. Upavistha Konasana (Seated Wide Angle Pose)
27. Dhanurasana (Staff Pose)
28. Paschimotttanasana (Seated Forward Fold Pose). Hold for 2-3 minutes
29. Hands behind hips for gentle chest opener
30. Marichyasana (Marichi's Twist). Repeat on other side.
31. Parshva Savasana (Side Corpse Pose). Repeat other side.
32. Savasana

Readmore »»

Yoga for Arthritis

In one of the new classes I am teaching here in my new town, a new yogi showed up to class. He was wearing tennis sneakers, bench-pressing gloves, and let me know he wouldn't be using a mat because of his severe arthritis. He, however new to my class, is not new to yoga, so I told him to follow his limits and back off when he needed to.

My experience with yoga and arthritis is fairly limited. The practice and poses you chose to do will vary greatly depending on where you experience arthritis, too. Nevertheless, I ask my sweet yoga community for advice: any suggestions for this one?

Yoga for Arthritis

The following sequence tries to put less pressure on the wrists (a typically sensitive joint) and the knees (another biggie). It also seems like locking out the knees might not feel as good as keeping a slight bend during the postures. 

1. Sukhasana (Easy Pose)
2. Garbasasana (Child's Pose)
3. Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths
4. Dolphin Pose
5. Malasana (Garland Pose), using block/blankets under heels
6. Bharadvajasana I (Bharadvaja's Twist). Repeat other side.
7. Garbasasana
8. Sphinx pose (modified Bhujangasana, Cobra Pose)
9. Anantasana (Eternal One Pose)
10. Repeat steps 8 and 9 on other side
11. Navasana (Boat Pose, on stomach)
12. Salabasana (Locust Pose)
13. Garbasana
14. Uttana Shishosana
15. Dolphin Pose
16. Tadasana (Mountain Pose)
17. Vrkasana (Tree Pose). Repeat other side
18. Pavana Muktasana (Wind Relieving Pose). Repeat other side
19. Prasarita Padottanasana (Standing Wide Angle Forward Fold)
20. Take torso towards one leg, back through center, and finally towards other leg (Parivrtta Prasarita Padottanasana)
21. Dolphin Pose
22. Garbasana
23. Viparita Karani (Legs up the Wall Pose)
24. Supta Baddha Konasana (Reclined Cobbler's Pose) against the wall
25. Savasana

Readmore »»

Farmers' Markets

Went to my very first Ithaca Farmers' Market today!

Madison's farmers market was over-the-top wonderful, so Ithaca has some pretty big shoes to fill. Overall, it was a pretty good time, although short on the produce end of things. It's that time of year in the northeast, though, so I'm not going to make any quick judgments. To make up for the lack of vendors actually selling anything that came from a farm, there were a lot of pre-made food vendors, craftspeople (candles, t-shirts, etc), and plants. And, of course, lovely Ithacans.

I love farmer's markets and have been to them all over the country as Chris and I were doing our mad dash across this country. What's in season for you? What is showing up in your farmers' market stalls?

Farmers' Markets

Farmer's markets start popping up around spring time along with all of the greenery and flowers. They are another happy sign to the end of winter. The sequence/poses of the day come from Yoga, Dogs, and Chocolate blog in the post "The Rite of Spring." In it, a springtime Ayurvedic lifestyle is discussed, including spices, diet, and, yes, poses that are great for the springtime. So, head out to the farmer's markets for what's coming out of the ground, and then check out this lovely springtime article!

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Sun Salutation A + B

It's been a bit since the promised once-a-week yoga video sequence. I'm not sure anyone was exactly sitting at home crying poor, but, anyway, here's a couple to make up for the dearth.

I often include a Sun Salutation A or B in my sequences (often both). I believe that the A + B designation originally came from Ashtanga yoga, as I haven't seen it specified that way elsewhere. If I'm off track here, let me know. Because they are included not only in the sequences I post here, but also in many classes, I thought I'd post a couple of short videos demonstrating A + B.

This Sun Salutation A came from Yoga Journal.com:



This Sun Salutation B is a YouTube clip:



What kind of Sun Salutation do you like to do? What poses do you add (or take out)? Readmore »»

Happy Earth Day!

Here in the States (of United) today is Earth Day. On the radio this morning, Garrison Keillor (on The Writers Almanac) spoke about the beginnings of Earth Day forty years ago on this date.

The environment wasn't exactly a big portion on the government's plate in 1970. Or even a light seasoning.  Then, after a huge oil spill tragedy off the west coast (thousands of birds, seals, and other sea life killed), Senator Gaylord Nelson of Wisconsin (On Wisconsin!) figured that the world we live on and in deserved a little more attention. Long story made very short, Earth Day was born.

To find out events happening in your area, check out the Earth Day website. There are lots of protests going on these days; Tea Party-ers and Coffee Party-ers alike seem to enjoy standing on opposite sides of the street from each other on a regular basis. Earth Day is a time to celebrate. So, whatever your beverage of choice is, put it down and go celebrate the earth!

Happy Earth Day!

If the weather is appropriate, go practice outside. If the mood is appropriate, practice as you celebrate earth day with others. Feel the ground under your feet and be glad that it supports you, every day.

1. Sukhasana (Easy Pose)
2. Metta (Loving kindness) meditation. Send out love and gratitude to the earth!
3. 3 oms to open practice
4. 12 sun salutations (A + B... whichever feels better)
5. Vrkasana (Tree Pose)
6. Natarajasana (Dancer's Pose)
7. Virabhadrasana III (Flying Warrior)
8. Ardha Chandrasana (Half Moon Pose)
9. Vinyasa to Tadasana (Mountain Pose)
10. Repeat steps 5-9
11. In Tadasana pause, bringing the hands into prayer position at heart center, and thank the earth for holding you as you balance. Even if you fall, it still catches you!
12. Anjaneasana (Crescent Lunge)
13. Virabhadrasana I (Warrior I)
14. Parivrtta Virabhadrasana (Revolved Warrior)
15. Virabhadrasana I (Warrior I)
16. Virabhadrasana II (Warrior II)
17. Trikonasana (Triangle Pose)
18. Ardha Chandrasana (Half Moon Pose)
19. Virabhadrasana II (Warrior II)
20. Vinyasa to repeat steps 12-19 on other side
21. Vinyasa to floor
22. Navasana (Boat Pose)
23. Ardha Dhanurasana (Half Bow Pose). Repeat other side
24. Flow between opposite side of Half Bow
25. Release and relax
26. Dhanurasana (Bow Pose)
27. Release and relax
28. Supta Matsyendrasana (Reclined Twist). Repeat other side
29. Savasana

Readmore »»

Yoga for Gardening

 Just spent a few hours at the Ithaca Community garden. I have some dirt under my fingers, grass stains on my be-hind, and a darn sore back. Too much forward bending!

I did a Wheel (Chakrasana) right there in the middle of the rows, but it still feels like some restorative yoga might be in order. Of course, I made plans instead to go to a Power Yoga class this evening (no, I don't know what I was thinking). Whether or not I go will involve listening to my body while I type for the next thirty-five minutes. Plans or no plans, thou shall not fool with Power Yoga when your body is over-worked. Injury is the greatest teacher and I've already taken that classes with that instructor a few times.

In the meantime, a GENTLE and RESTORATIVE sequence for all you gardeners who are spending the day primarily using one side of your body (shoveling, hoeing), hunched over (weed pulling), and heavy lifting (lots of things). Also, if anyone happens to have pictures of your gardens, send them on! We put in a stone path today, but are always looking for other beautifying ideas.

(PS Sometime in the next couple of days I'll put together a peppier sequence for gardeners who didn't just have a heavy-exertion sort of day, but maybe just squated and bent over a lot. Any suggestions, as always, are welcome!)

Yoga for Gardening

Mother don't worry, I've got a coat and some friends on the corner

Mother don't worry, she's got a garden we're planting together...
So may the sunrise bring hope where it once was forgotten
Sons are like birds, flying always over the mountain- Iron and Wine

 

1. Garbasana (Supported Child's Pose). Hold for 5-10 minutes
2. Supta Matsyendrasana (Supported Reclined Twist). Hold for 5-10 minutes, each side
3. Supta Baddha Konasana (Supported Reclined Bound Angle Pose). Hold for 5-10 minutes
4. Viparti Karani (Legs up the Wall Pose)
5. Viparti Karani with legs in "#4" position (shin crossing opposite leg above knee). Hold for 5-10 minutes, each side.
6. Savasana

Readmore »»

The Yoga of Too Much Stuff

I finally acquired a dresser today. I had been living out of four boxes containing clothes for the past week and it was getting old pretty fast. So, after carrying it down two flights of stairs (after buying it off of craigslist) and getting into my apartment, I was really, really excited.

Excitement turned into bummer pretty quickly. It's a four-drawer dresser and, apparently, four boxes does not four drawers make. Clothes are stuffed in, the drawers are barely open-able, and there is still left over that didn't make the cut. What happened to living simply so that others may simply live?

Do I really have this much crap?

Yes, I do. This, mind you, is also having given away a good amount of stuff. In fact, two trash bags made their way to Salvation Army (aka Sallies... we're on a first name basis). I have more than I need. It's pretty freaking clear. Still, I am having hard time thinking of living with less. I become attached to possessions: t-shirts friends gave me, a dress I wore on a special occaision.

Part of me feels like objects hold an energy as much as they hold memories and it can feel terrible to give it up. The bigger part of me knows that I need to be able to fit all of my stuff into those four drawers.

The Yoga of Too Much Stuff

1.11. Memory is not allowing mental impressions to escape.

1.12. These thought-streams are controlled by practice and non-attachment.

1.13. Practice is the effort to secure steadiness.

1.14. This practice becomes well-grounded when continued with reverent devotion and without interruption over a long period of time.

1.15. Desirelessness towards the seen and the unseen gives the consciousness of mastery.

1.16. This is signified by an indifference to the three attributes, due to knowledge of the Indweller.

-The Yoga Sutras of Patanjali 1.11-1.16

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. Virabhadrasana I (Warrior I), right foot forward
13. 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
14. Virabhadrasana I facing back of room
15. Vinyasa to right foot forward Warrior I
16. Turn again to left, Kaliasana with Eagle arms
17. Warrior I with left foot forward
18. Complete two more circles (one clockwise, one counterclockwise), substituting Virabhadrasana II (Warrior II) for Warrior I
19. Garbasana (Child's pose)
20. Come onto stomach
21. 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
22. Parsva Savasana (Half Corpse Pose)
23. Supta Matsyendrasana (Reclined Twist)
24. Repeat steps 22 and 23 on other side
25. Adho Mukha Svanasana
26. Come to seated
27. Urdhva Navasana (Upward Boat Pose), keeping knees bent
28. Lower 1/2 way towards floor and then come back into Boat. Repeat 6-12x, include any movements with the arms that feel natural
29. Boat twists: with straight arms, point one arm towards back of room, other towards front. Move between twists on both sides, moving with breath
30. Lie on back, taking legs and arms towards sky. Let arms and legs move any way they like, 30 seconds-1 minute
31. Garbasana
32. Ananda Balasana (Happy Baby)
33. Savasana

Readmore »»

... and the winner is!

For the past ten months (since the end of May 2009), Chris (my gentleman friend) and I have been traveling, on the road, or temporarily located. Besides some brief stints in a single location, it's been pretty all over the place. 30+ states, 4 countries, and thousands of miles. Through all of it, this blog has been one of the few consistencies in my life. 


Here, I talked about how our long, extended trip was to find our next home. Chris had lived in the Midwest his entire life and I had been in Wisconsin for about 5 years and we were ready to move on. So, as noted, we did a very, very thorough search to find the next right place. The funny thing? (As a yogini, I should be able to appreciate this even more)


The place we ended up deciding on moving to happens to be the very first place we visited. 


In June of last year, after visiting my parents for a couple of weeks, we embarked on a bicycle trip from Ithaca, NY to Ann Arbor, MI. On April 10, 2010, we moved into our new home in Ithaca, NY. From Alabama and Alaska to Washington (both State and D.C.), we ended up where we started. How's that work for ya'?


I'll talk more about homemaking in the future, but for now the winner is... Ithaca, New York! Hello, new home!

... and the winner is!

I am so happy to be in one place. While I am still landing, grounding sequences feel just right. I've done a few of these in the past (while going nutty from all of the travel), but another can't hurt. For those who do chakra work, this sequence finds its home in the first chakra. Give it some of that good yogi energy. 

1. Sukhasana  (Easy Pose)
2. Deep ujayyi (Ocean Sounding) breath, sending breath to root chakra
3. Sun breaths, continuing with ujayyi
4. Table, grounding through parts of body in contact with floor
5. Arch spine towards ceiling, chin towards chest in Marjarasana (Cat Pose)
6. Arch spine towards floor, crown of head towards ceiling inBitilasana (Cow Pose)
7. Flow with breath between 5 and 6
8. Table
9. Lift opposite arm and leg in table to balance
10. Repeat other side
11. Garbasana  (Child's Pose)
12. Adho Mukha Svanasana (Downward Facing Dog Pose)
13. Hold for 5 long breaths, bending and straightening legs, warming up
14. Plank Pose
15. Begin Kapalabhati (Skull Shining Breath) in Plank
16. Chaturanga Dandasana (Four-limbed Staff Pose)
17. Rest on stomach, return to normal breath
18. Push back up to Plank
19. Adho Mukha Svanasana
20. Uttanasana (Forward Fold Pose)
21. Tadasana (Mountain Pose)
22. Sun Breaths in Tadasana
23. Utthita Vaya Muktyasana (Standing Wind Relieving Pose)
24. Tadasana
25. Repeat 23 and 24 other side
26. Vrksasana (Tree Pose)
27. Patanvrksasana (Toppling Tree Pose) 
28. Urdhva Prasarita Eka Padasana (Standing Splits)
29. Virabhadrasana I (Warrior I)
30. Virabhadrasana II (Warrior II)
31. Trikonasana (Triangle Pose)
32. Ardha Chandrasana (Half Moon Pose)
33. Trikonasana
34. Utthita Tadasana (Five Pointed Star)
35. Tadasana
36. Repeat steps 26-35 on other side
37. Sukha Matsyendrasana (Easy Twist). Repeat other side
38. Tarasana (Seated Star Pose)
39. Matsyasana (Fish Pose)
40. Savasana

Readmore »»

Did I make this pose up

Ever start really flowing and going in a personal practice, to the point where you really are out of your thinking mind, and then you catch yourself in a pose, and think: Is this actually an asana? Anyone ever name this one before? Am I, gasp, a pose-inventor?

Now, folks, inventing a pose isn’t exactly like coming across a bug no one has ever found before. It’s likely that it’s been done thousands of times, even if Patanjali’s contemporaries never thought to say, oh yeah let’s give that one a name. But, it still feels neat.

This bizzaro combination of Camel and Runner’s lunge felt like a lovely back bend, calf and ankle stretch, and heart opener. I’ll try it again in the future, but, for now, I’m working on copyrighting it. Better stay away until then.

Did I make this pose up?

There are two variations for the Emma (yeah, I’m calling it that, try and stop me). The more challenging of the two, for me, has the feet pointed. The other version has them flexed. Of course, you can play around with one pointed the other flexed; just see how the Emma can work for you!

1. Vajrasana (Diamond Pose)
2. Gomukhasana (Face of Light Pose)
3. Garbasansa (Child’s Pose)
4. Repeat steps 2 and 3 on other side
5. Cat/cow in table pose
6. Adho Mukha Svanasana (Downward Facing Dog Pose)
7. Step through to low lunge
8. Bend and straighten back knee, letting it just hover about the floor
9. Vinyasa to repeat on other side
10. Low lunge, bending and straightening front leg
11. Try taking hands off of floor and onto hips to continue bending and straightening
12.  Vinyasa to repeat on other side
13. Vinyasa to seated
14. Ardha Ustrasana (Half Camel Pose). Repeat on other side
15. Flowing with breath, inhale going back, exhaling coming up, move between both side of Half Camel
16.  Cat/cow in table
17. Adho Mukha Svanasana
18. Step through to low lunge
19. The Emma
20. Vinyasa to repeat the Emma on other side
21. Vinyasa to seated
22. Ustrasana (Camel Pose)
23. Garbasana
24. Matysendrasana (Seated Twist). Repeat other side
25. Janu Sirsasana (Seated Head to Knee Pose)
26. Upavistha Konasana (Seated Wide Angle Pose)
27. Repeat step 25
28. Dandasana (Staff Pose)
29. Paschimottanasana (Seated Forward Fold)
30. Halasana (Plow Pose)
31. Slowly take legs up and over head, and lower very slowly with breath, engaging core
32. Savasana

Readmore »»

Ganesha Playlist

When I was younger, I loved ancient Greek and Roman mythology. In Mrs Damore's 7th grade English classroom, we read parts of Beowolf, and I would sneak a book about the gods of Greece inside. I never got caught, but over the years wondered if you can get in trouble for substituting one book for another.

Anyway, raise your hand if you were a dweeb. Right.

Now, in my ripe, older age, I find myself drawn to some of the Mahabarata/Bhagavad Gita stories/mythologies/lineage. Especially those about Ganesha. For whatever reason, different forms of Ganesha (iconography, statues) have made their way into my life and home.

Long story short, he's my guy. In honor of Ganesha, Ganesh, Ganapati, here's a playlist of songs and kirtans dedicated to him and a sequence to go with it. Jai, Ganesha!

Ganesha Playlist

My personal favorite of the songs that follow is Jai Uttal's. It's the one with the little kid starting it off in the most ridiculously wonderful way. It's a peppy, happy version and good for dancing around the room, too.

Bhagavan Das - Ode to Ganesha

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

 

Jai Uttal- Ganesha Sharanam

 

11. Sun Salutations A + B

 

MC Yogi- Ganesh is Fresh and Wah!-Ganesha

 

12.  Uttanasana (Forward Fold Pose)

13. Pada Hastasana (Hands under feet forward fold)

14. Maha Mudra (Great Seal)

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

16. Repeat steps 14 and 15 on other side

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

18. Paschimottanasana (Seated Forward Fold Pose)

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

 

Deva Premal - Om Gum Ganapatayei Namaha (Removing of Obstacles)

 

20. Supta Baddha Konasana (Reclined Bound Angle Pose)

21. Ananda Balasana (Happy Baby Pose)

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

Readmore »»

Kukhahnyoga's Playlist

A link to a new blog (for me), as well as another resource with it. Angela, of Kukhahnyoga blog, linked to an iMix that she created through iTunes. Being technologically inept, I didn't know that you could share mixes. So, I think, what a fine way to continue this online communities sharing and swapping. As we said in my preschool teaching days, sharing is caring!

Here's the link to her mix. Tomorrow's the last day of sequence with music week, so let me know about any last minute yoga DJ requests!!! Readmore »»

Guest Post (and Soundtrack!) from Melina Meza

I am really excited to have another post from Melina (here's the first).

 This one has it all: an article, a sequence, and (and!) a soundtrack. Let me just say that I don't usually have the get up and go for a triple threat, and I'm just glad someone else does. Also, as a coinkidink, it addresses the issue of mindfulness while eating. Being present in the moment, even at mealtime. It's a coinkidink because I had been thinking (and working) on this a lot lately. Especially noticing my own aversion to just being alone, without company or books or some sort of media, with my meal. I won't go too much into it, I'll let Melina do that, but I am grateful for this guest post.

For structure's sake, here's how this three-parter goes: article, soundtrack, and sequence. Hopefully, ya'll will find them all as interesting as I did. Thanks, again, Melina!

Right here. Right now.  

Eating mindfully and applying atha to your practice.
--by Melina Meza, RYT-500, BS Nutrition

I’ve been deeply inspired in my daily life by the very first sutra in the classic text called Yoga Sutras of Patanjali. The arrangement in which the sutras are placed is related to their significance, so the very first word in the first yoga sutra is central to understanding what Westerners call “yoga.” The whole sutra is atha yoga anusasanam. Atha is translated as now, also referred to as the moment-to-moment transition. This simple word, atha, echoes the basic wisdom often forgotten in today’s society, that in order to feel whole and connected, you must be present. Right here, right now. But, where do we spend most of our life? Somewhere in between the past and future.

I once heard a riddle that asked, “If you had a treasure to hide, where would you hide it?” The answer is, “in the present moment.” What would happen if we started weaving this wisdom from the Yoga Sutra into our daily life and eating? Would our health improve? I believe it would. This first step is perhaps the most important step on this journey because it brings your attention to what you are doing in the moment, no matter what you are doing. How can you ever understand or feel the benefit of a well prepared meal, restorative or vigorous yoga practice, healthy relationships, parenting, working, or whatever you do in life, if you are always distracted with emails and text messaging or if you are busy fantasizing about some time other than right now?

One translation of the word “mindfulness” means to pay attention or take care in every thing you do. Mindfulness and atha have a lot in common, they both remind us that now is the prime time to pay attention to life and take nothing for granted, they both graciously steer the waxing and waning mind towards one goal, one task versus many. After all, can your energy really go more than one place at a time?
Mindfulness or atha can be used as a “mantra” to be repeated throughout the day in various activities such as yoga, meditation, walking, cooking, paying the bills, or listening to a friend. Repeating this mantra throughout your day will help remind you to stay present and awake, right here and now. What would it be like to wake up to each moment’s sensual offerings and accept that moment as enough?  

Mindful eating
What if eating became a part of your meditation practice? Whether you eat three square meals a day or numerous smaller meals, eating food is something every human must do to survive. To maintain healthy tissues and organs, it’s essential to eat the right foods everyday. Because we all need to eat so regularly, it’s a great place to consider sequencing in mindfulness and atha into your daily routine. Enjoy how your food tastes, smells, how well it digests, and how much you need to satisfy your hunger.

In the western culture, people are not fully conscious of the fact that they are eating; instead we are busy driving, typing at the computer, watching the TV or a movie, reading the paper or discussing politics or the latest Facebook events while hanging out with friends. Each of these scenarios requires a certain amount of energy output--energy that is pulled away from the digestive and metabolic functions occurring within. There is a classic saying, “Where your mind goes, your energy will follow.” So, why not focus on eating when eating, to prepare your digestive organs to process the nutrients?

If we were to apply mindfulness to eating, we would start by choosing a special, clean place to eat each meal, free of clutter and distractions. I believe it is valuable to choose a specific comfortable seat just for eating (like you do for meditation) other than your couch, desk, bed, or car because it promotes conscious eating. This also prevents overeating. Consider the classic conditioned behavior patterns described in Pavlov’s experiment. His research proves just how easily you can train yourself to get hungry every time you approach your desk, couch, or car, if that is where you most commonly eat. Conscious, mindful eating promotes efficient digestion and metabolism, so you’ll have more energy at the end of the day, week, and year to do your life’s work. When you take the same seat over and over again to eat, you’ll remember that eating is a ritual for nourishment rather than a reward or comfort tool.

By eating in a quiet seat, you also give your body the opportunity to stop vibrating from the day, calm the sense organs, indulge in a few deep breaths, and drop into a moment of appreciation for the delicious food you are about to consume. The food you eat, after all, will soon become you, so it would be wise to be attentive to your new guests and pray for a speedy, harmonious transformation in the walls of your GI tract.

Learn more about yoga, nutrition, and Ayurveda in one of Melina's upcoming workshops or retreats: www.melinameza.com 

Favorite Music: 
Josh Brill: http://www.joshbrill.com/home.html
He's great live and is doing a lot of music these days!
 
Steve Gold:http://www.somuchmagnificence.com/news.html 
Wonderful guy who tours with his wife. They often have lyrics and play around a lot with Shiva Rae, there getting a ton of exposure.
 
Jon Swift:
www.jonswiftmusic.com 
Contributed wonderful guitar music to Surf into Yoga by Rocelle Ballard DVD

 
Benji:http://www.benjymusic.com/ 
Love his music without lyrics!
 
Ben Leinbachhttp://benleinbach.com/musicshop/licensing.phpbenleinbach.com------------------------------

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Seasonal Vinyasa Sequence to inspire Atha, or mindfulness in this moment. This sequence is an excerpt from "Art of Sequencing" by Melina Meza and includes sitting, twists and core alignment.

1. Siddhasana - Accomplished Posture
2. Siddhasana- Twist
3. Cakravakasana (Cat/Cow)
4. Balasana
5.     * Adho Mukha Svanasana
6.     * Eka Pada Adho Mukha Svanasana 
7.     * Low Lunge w/ arms up
8.     * Low Lunge, revolved
9.     * Adho Mukha Svanasana 
10. Repeat previous series on second side
11. Uttanasana
12. Ardha Utkatasana
13. Tadasana
14. Standing Straddle
15. Prasarita Padottanasana
16. Tadasana
17. Garudasana
18. Tadasana
19. Uttanasana
20.   * Adho Mukha Svanasana
21.   * Eka Pada Raja Kapotasana
22.   * Gomukasana
23.   * Dandasana
24.   * Parivrtta Janu Sirsansana
25.   * Upavista Konasana
26. Repeat previous series on second side
27. Apanasana
28. Happy Baby
29. Savasana
30. Siddhasana

 

Melina Meza, BS Nutrition, 500-RYT, has been exploring the art and science of yoga and nutrition for over 16 years. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition and healthy living into a unique style called Seasonal Vinyasa Yoga. Melina’s Seasonal Vinyasa Yoga classes, workshops and DVDs emphasize the healing teachings of the ancient yogis and inspires students to adapt their asana practice, diet and lifestyle routines to better harmonize with the seasonal changes occurring in nature. Melina is the lead teacher at Seattle’s 8 Limbs Yoga Centers and is also the author of Art of Sequencing an innovative book that includes 34 unique yoga sequences and over 1,500 photos offering creative inspiration for experienced yoga teachers as well as fresh instructional ideas to jump start a home practice. More information about Melina and her offerings can be found at http://www.melinameza.com/ Readmore »»

My first yoga playlist

Like riding a bike or taking a step, there is some visceral memory of the first time you make a yoga playlist. At least, that's my conclusion having just uncovered my first yoga playlist, and found it remarkably similar to the one I came up with a few days ago. It's like my body remembered liking to move to these songs without my brain really knowing it as a fact. So, you'll see some similarities to the earlier post this week. What was nice, however, was remembering some goodies that I had forgotten. Thanks, iPod for holding so much memory, literally and figuratively!

My first yoga playlist

Comtine D'un Autre Ete- Amelie

Sukhasana (Easy Pose) 
Gentle Twists in Easy Pose
Fold forward in Easy Pose
Adho Mukha Svanasana (Downward Facing Dog). Hold for 5-10 breaths

Je suis jamias alle- Amelie and Um, Circles and Squares- Dosh

Lift one leg in Downward Dog, drawing circles with the knee for hip opener

Step through with leg for low lunge

Bend and straighten front leg

Parvottanasana (Intense Stretch)

Virabhadrasana III (Warrior III Pose)

Virabhadrasana I (Warrior I Pose)

Repeat steps 3-9 on other side 

Adho Mukha Svanasana 

On and On- Jack Johnson 

Uttanasana (Standing Forward Fold)
Come up into Ardha Uttanasana (Pike Position) and release back into a deeper version of Uttanasana or Pada Hastasana(Hands to Feet Pose)
Utkatasana (Chair Pose)
Tadasana (Mountain Pose)

Wisemen- James Blunt and Shiva Shambo/Hanuman 2- Girish 

Utkatasana
Parivrtta Utkatasana (Revolved Chair Pose)
Step back into Revolved Lunge
Virabhadrasana I
Take the forearms together in front of your chest, elbows to hands pressed together tightly (it should look like an unwound version of Eagle/Garundasana arms), still holding Warrior I
Inhale raise arms (still pressed together along the whole forearm), exhale to lower
Repeat for 5 breaths, lifting and lowering
Inhale, raise arms as high as you can while still pressing from elbow to hand, and hold for 5 breaths
Exhale to Virabhadrasana II (Warrior II)
Vinyasa to Adho Mukha Svanasana
Repeat steps 11-25

Brimful of Asha- Cornershop

Virabhadrasana I
Virabhadrasana II
Trikonasana (Triangle Pose)
Kaliasana (Goddess Pose)
Simhasana breath (Lion's Breath) in Goddess
Vinyasa to repeat steps 17-24 on other side

He lays in the reins- Iron and Wine

Supta Puvana Muktasana (Reclined Wind Relieving Pose). Repeat other side
Ananda Balasana (Happy Baby Pose)
Supta Matsyendrasana (Reclined Twist Poste). Repeat other side

Highschool Lover- Virgin Suicides and Theme Principal-Amelie

Savasana Readmore »»