Speaking of Seane Corn...

A while back, I promised a video a week. Well, I'll remember every once and awhile. As a pair with yesterday's post, here's a video of Seane Corn demonstrating what she calls "Body Prayer." It's pretty beautiful to watch. 

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Seane Corn on NPR/Speaking of Faith

Today I was reading an it's all yoga baby article about Matthew Sanford and his Speaking of Faith NPR interview. It reminded me of one of my all-time favorite Speaking of Faith interviews, with another yogi: Seane Corn.

Here's how it's described on the NPR website:

Yoga studios are cropping up on street corners across the U.S. Now there are yoga classes at YMCAs, law schools, and corporate headquarters. This 5000-year-old spiritual technology is converging intriguingly with 21st-century medical science and with many religious and philosophical perspectives. Seane Corn takes us inside the practicalities and power of yoga, and describes how it helps her face the darkness in herself and the world.

There was so much in this program, which helped think about issues that come up for me about practicing yoga while living in the United States, in relative richness, and without hardships. Practicing love, kindness, and acceptance is easier when all of my physical needs (shelter, food, water, safety, etc.) are being met. On the program, she talks about the same practice, but in exceedingly more difficult situations. How, for example, do you send unlimited and perfect love to a slumlord who does horrible things to the people who live in fear of him? Anyway, it's another great interview, and I recommend it. 

Seane Corn

In honor of Ms. Corn, who teaches primarily in the Vinyasa style, here's a vinyasa sequence! 

1. Samasthiti (Equal Standing)
2. Surya Namaskar A (Sun Salutation A), repeat 4x
3. Surya Namaskar B (Sun Salutation B), repeat 4x
4. Vinyasa to Virabhadrasana I (Warrior I)
5. Virabhadrasana II (Warrior II)
6. Vinyasa to repeat steps 4 and 5 on other side
7. Repeat steps 4 and 5 again, pausing in Virabhadrasana II (Warrior II)
8. Interlock fingers behind back, first opening chest, and then folding forward, bringing forehead towards inside of forward foot, shoulder towards front bent knee
9. Virabhadrasana II (Warrior II)
10. Utthita Parsvakonasana (Extended Side Angle)
11. Virabhadrasana II (Warrior II)
12. Parivrtta Virabhadrasana (Revolved Warrior Pose)
13. Vinyasa to repeat steps 6-12 on other side
14. Vinyasa to Samasthiti
15. Prasarita Padottanasana I (Standing Forward Fold)
16. Prasarita Padottanasana II
17. Prasarita Padottanasana III Note: See Dharma Mittra link for different between poses
18. Vinyasa to seated
19. Paschimottanasana (Seated Forward Fold)
20. Purvottanasana (Reverse Plank Pose)
21. Vinyasa to seated
22. Janu Sirsasana (Head to Knee Pose). Repeat other side
23. Jump back and vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
24. Inhale and come forward to Plank Pose
25. Chaturanga Dandasana (Four Limbed Staff)
26. Slowly lower to stomach
27. Bhujangasana (Cobra Pose)
28. Slowly raise to Plank
29. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
30. Adho Mukha Svanasana
31. Jump through to seated
32. Marichyasana (Marichi's Twist). Repeat other side
33. Repeat steps 23-26
34. Dhanurasana (Bow Pose)
35. Repeat steps 28-31
36. Ardha Virasana (Half Hero Pose). Fold forward over outstretched leg, bent knee out at 90 degree angle. Repeat other side
37. Repeat steps 23-26
38. Ardha Bhekasana (Half Frog Pose). Repeat other side
39. Bhekasana (Frog Pose)
40. Garbasana (Child's Pose)
41. Cat/cow spine in table
42. Thread the needle in table for twist and back stretch. Repeat other side.
43. Utthita Shisonasana (Puppy Pose)
44. Come onto back, rolling along spine
45. Supta Matsyendrasana (Reclined Twist). Repeat other side
46. Savasana

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Beginners are encouraged to come to mysore classes in August. You come!!

August 2010

Ashtanga Yoga Club Durham

Sunday Mysore 8:30-11 AM

Monday & Thursday Mysore 5-8 PM

Wednesday Level 1 5:45-7:15 PM

Saturday Guided Primary 9-10:45 AM

Classes are by donation

Please do not let $$$ keep you from practicing at yogaclub

IOUs and chocolate gladly accepted

Park in back on left side or along side porch in driveway if possible

(trying to keep off street parking for my neighbors)

Class Description

Mysore: All levels welcome, including complete beginners.

Level 1: Fundamentals of Ashtanga Yoga: suryanams & standing poses

Guided Primary Series: Instruction on postures will be limited.

If you are not familiar with the entire series, you are welcome to attend

and practice as is appropriate, then sit and observe. This is a hard class.

New to Ashtanga? New to Durham? Visiting?

email any questions to: suzyruth2@yahoo.com

yoga related emergency? call/text suzy’s cell 919-475-9579

http://ashtangayogaclubdurham.blogspot.com/

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Guest post from Anna Miller

Here's a guest post today from Anna on Wellness. Remember that I'm an equal opportunity site, and if you have a post on something that can even by a stretch be related to the joy that is yoga, send it on it. I'd love to place it in this shiny white space. Thanks again to Anna! Sequence of the day is below her article and byline.

3 Key Ways to Boost Wellness

It’s a term that’s bandied about regularly these days; it has become the buzzword of the physical and mental health industries because it is one term that will get people to buy products and sign up for services; and it’s a key component to battling illness and malaise that are associated with stress and tension. Wellness is something that most people know of but don’t really understand. Do you know how well you are? What are the steps you take in the path to boosting wellness?

Wellness is being aware of your physical and mental health, knowing the triggers that set you on the path to degradation, and consciously avoiding them. When you are in a state of wellness, you tend to accept the things that you cannot change instead of obsessing over them, you take control over your life and direct its flow instead of letting the flow control you, and you know what has to be done and what you need to do to achieve them. It’s easy to boost wellness with these simple tips:

·      Be aware of your thoughts and actions: The key to wellness is self-control and self-awareness. If you want to stay positive and do positive things, you must know why you behave the way you do and say the things you do. If anger is your weakness, learn to control your words by counting slowly before you spew venom; if you’re impatient all the time, learn how to condition your responses and take things slowly; if you’re rude to people, learn how to temper your words and be kind. In short, you must know your weaknesses and work towards bettering yourself if you want wellness in your life.

·      Get your diet and exercise routine in order: Our moods are affected by what we eat and how we live our lives. So the quest for wellness must include a healthy diet and a regular exercise routine, both of which are essential to good mental and physical health. When you’re fit and strong, you feel good about yourself and content with the world around you. Exercise helps you reduce stress and weight, and the less you have of the two, the better the quality of your life.

·      Remember your priorities: And finally, because life is full of choices, you must learn to prioritize and live according to what is important to the quality of your life. Health, money, relationships, education, work, leisure, entertainment – they’re all threads that weave the fabric of life. They jostle for attention in the limited time you have, and if you’re not able to set priorities according to what is important to you (and not to anyone else) and follow them, you’re going to feel irritated and dissatisfied all the time. Live life on your terms without hurting other people, and always remember that when you make too many sacrifices for people, you begin to lose who you really are and become frustrated with the person you’re becoming.  

Wellness is a state of both the mind, and unless one is in tune with the other, you lose out on the quality of your life.  

By-line:

This guest post is contributed by Anna Miller, who writes on the topic of online degree . She welcomes your comments at her email id: anna.miller009@gmail.com

Sequence

1. Sukhasana  (Easy Pose)
2. Gentle neck rolls
3. Walk one arm out along your side, roll neck to opposite direction for neck stretch
4. Repeat other side
5. Cat/cow spine in seated
6. Table
7. Extend opposite arm and leg to balance. Repeat other side.
8. Vyaghrasana (Tiger Pose)
9. Exhale "Ha!" to extend leg back
10. Repeat 10-12x
11. Repeat steps 8-10 other side
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 (see Sun Breaths post for how to do this pranayama) 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

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More garden photos!

GAAAAH! I love you garden! I kiss you! MWAH!

Garden Sequence

What's growing in your garden or coming out of the local farmer's market?

1. Sukhasana (Easy Pose)
2. Nadi Shodna Pranayama (Alternate Nostril Breath), 5-10 minutes
3. Face stretches. Make lots of funny faces and deep Simhasana (Lion's Breath)
4. Matsyendrasana (Seated Twist)
5. Repeat other direction
6. Taking one arm to floor by seat, other arm up and over for side stretch. Repeat other side
7. Tadasana (Mountain Pose)
8. Pavana Muktasana (Standing Wind Relieving Pose)
9. Vrksasana (Tree Pose)
10. Ardha Baddha Padmottanasana (Half Bound Lotus)
11. Vinyasa to repeat steps 7-10 on the other side
12. Virabhadrasana I (Warrior I)
13. Yajnasana (Cross Pose)
14. Virabhadrasana III (Warrior III)
15. Tadasana (Mountain Pose)
16. Repeat steps 12-15 other side
17. Garbasana (Child's Pose). Hold for 2-3 minutes.
18. Walk hands to one side and then other for gentle side stretch
19. Supta Pavana Muktasana (Reclined Wind Relieving Pose). Repeat other side
20. Supta Balasana (Reclined Child's Pose, bringing both knees into chest)
21. Supta Matsyendrasana (Reclined Twists). Repeat other side
22. Savasana

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My completely-not-secret garden

The Ithaca community gardens are located to the side of Route 13, a busy intersection with semis, commuters, and everything in between. On the other side is a large-vehicle gas station and train tracks. The space, nevertheless, is lovely and magical. Gardens, especially community gardens whose plots number in the hundreds, can transform a space. Next to all of the cement and concrete, gasoline and gas guzzlers, our garden grows.

For the next couple of days, I'll be posting photos from our garden and the wonderfulness it is currently producing. Feast with your eyes, kids!

My completely-not-secret garden

A sequence to help root into the earth and ground down. Love your mama!

1. Sukhasana (Easy Pose)
2. Taking hands to knee, open chest in slight backbend. Exhale, cave chest backwards. Move with the breath
3. One hand above head, other to floor. Stretch arm above head and over for side stretch. Repeat other side
4. Move between alternating side stretches
5. Cat/cow in table pose
6. Adho Mukha Svanasana (Downward Facing Dog Pose)
7. Vrkasana (Tree Pose)
8. Natarajasana (Dancer's Pose)
9. Virabhadrasana III (Flying Warrior)
10. Ardha Chandrasana (Half Moon Pose)
11. Vinyasa to Tadasana (Mountain Pose)
12. Repeat steps 6-11
13. Anjaneasana (Crescent Lunge)
14. Virabhadrasana I (Warrior I)
15. Parivrtta Virabhadrasana (Revolved Warrior)
16. Virabhadrasana I (Warrior I)
17. Virabhadrasana II (Warrior II)
18. Trikonasana (Triangle Pose)
19. Ardha Chandrasana (Half Moon Pose)
20. Virabhadrasana II (Warrior II)
21. Vinyasa to repeat steps 13-20 on other side 
22. Vinyasa to floor 
23. Ustrasana
24. Sarvangasana (Rabbit Pose)
25. Supta Matsyendrasana (Reclined Twist). Repeat other side
26. Savasana

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Loving your beautiful self

I think this is as good a warm up as any to do before a practice. Who knows, could be more popular than Sun Salutations.

Loving your beautiful self

Sometimes, before a class, I invite the class to dedicate their practice. Although I usually encourage them to dedicate it to someone else, every once and awhile dedicate a practice to yourself with perfect love and acceptance. 

1. Sukhasana (Easy Pose)
2. Metta Mediatation (Loving Kindness Meditation). Send the thoughts to others and to yourself.
3. Maha Mudra (Great Seal). Seal in the intention.
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. Breath of Joy (Repeat 12x)
10. Yoga Mudra Uttanasana (Forward Fold with Yoga Mudra arms)
11. Virabhadrasana I
    
12. Virabhadrasana II
13. Trikonasana (Triangle Pose)
14. Taking the top arm, draw full circles down by the ear, across the torso, and back up in the air
15. Reverse direction
16. Trikonasana
17. Kaliasana (Goddess Pose)
18. Simhasana breath (Lion's Breath) in Goddess
19. Vinyasa to repeat steps 11-18 on other side
20. Malasana (Garland Pose) with hands in prayer position in front of the heart
21. Supta Puvana Muktasana (Reclined Wind Relieving Pose). Repeat other side
22. Ananda Balasana (Happy Baby Pose)
23. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
24. Supta Baddha Konasana
25. Savasana
26. Complete practice with three oms

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Insurance Coverage for Yoga Teachers

Now that I've started teaching again, I need to renew my insurance coverage. In the past, I was using Lockton/AYIO, and it ran $100/yr for teaching in Wisconsin, USA. A price quote for NY (which has higher insurance rates in general) is $130/yr. I don't anticipate needing to use it, but you have to have that safety net.

These prices seem pretty reasonable to me, however, seeing as I have this wonderful internet resource, I figured I might as well (as I often do) send out a query to the wide world of wireless. Who is your insurance provider? Do you like them? I'm not necessarily looking for a place with excellent customer service, low deductibles, etc. It's more in the $150/yr and under department.

There's also the whole discussion about why this insurance even needs to be in place. Who sues their yoga instructor? I mean, even for a teacher that might place the students in "dangerous postures" (shoulder-stand, headstand, plow, and many other common asana), they can never force you into them. And, if they try, it's your place to tell them to back away from the human vehicle. Strong opinions on these matters, folks. Don't sue your yoga teacher. 

Insurance Coverage for Yoga Teachers

For a sequence to go with a topic as un-sexy as insurance, here's one that focuses on balancing. That way, if you fall on your ass, at least someone is covered.

1. Samasthiti (Even Standing Pose)
2. Vrksasana (Tree Pose). Repeat other side.
3. Natarajasna (Dancer's Pose). Repeat other side.
4. Utthita Hasta Padangusthasana (Standing Big Toe Pose). Bring leg out to the side, bring head and gaze in opposite direction
5. Repeat other side
6. Vinyasa to Plank
7. Take 10 seconds to fully lower torso to floor
8. Inhale, take 10 seconds to raise torso back to Plank Pose
9. Adho Mukha Svanasana (Downward Facing Dog Pose). Lift one leg and circle knee to loosen hips and lower back.
10. Repeat other leg
11. Vinyasa to Plank
12. Vasistasana (Side Plank Pose). If you can, bring top leg into Tree.
    
13. Vinyasa to Plank
14. Repeat step 12 on other side
15. Vinyasa to Seated
    
16. Janu Sirsasna (Head to Knee Pose).Think of the similarities between this pose and Tree, especially in the positioning of the feet.
17. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
18. Upavistha Konasana (Seated Wide Angle Stretch Pose)
19. Repeat steps 16 through 18 on other side
20. Wide-legged Halasana (Plow Pose)
21. Sarvangasana (Shoulder Stand Pose)
22. In a very well supported shoulder stand, bring the legs into tree pose. Repeat other side
23. Setu Bandhasana (Bridge Pose)
24. Curl torso into ball, head towards knees, for counterpose.
25. Repeat steps 23 and 24 twice more
26. Supta Matsyendrasana (Reclined Twist). Repeat other side
27. Savansana

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Yoga for Insomnia

Oy, what a night.

I got into bed around 10, but didn't really fall asleep for the night until 3:00 a-freakin-m. I dozed for a couple of hours between 12 and 2, but then was up again from 2 to 3. Total bummer.

Knowing that just lying there for 3 or 4 hours just makes getting to sleep harder, I finished a book, ate some food, talked to Chris and Lily (couchsurfer, see yesterday's post). It wasn't super unpleasant, but I am a bit out of sorts today.

This is totally and completely unlike me. I am a champion sleeper! I did, however, drink two giant iced chais yesterday afternoon (they were delicious). Ah well, you live and learn.

What are your anti-insomnia yoga poses? Viparita Karani (Legs up the Wall) is supposed to be the queen bee, but I'd love to hear other ideas in case lightning strikes twice. But, um, I hope it doesn't: I really really love sleeping!

Image from Flickr commons

Yoga for Insomnia

Forward folds (in general) and poses that bring more blood flow to the head are, in theory, relaxing and calming to the central nervous system. Here are some poses meant to relax the body and calm the mind to help bring you closer to that sometimes elusive dream state.

1. Sukhasana (Easy Pose)
2. Nadi Shodna Pranayama (Alternate Nostril Breathing), 10-15 minutes
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. Janu Sirsasana (Seated Head to Knee Pose). Repeat other side
8. Setu Bandhasana (Gentle Bridge Pose)
9. Salamba Sarvangasana (Supported Shoulderstand)
10. Viparita Karani (Legs up the Wall Pose)
11. Savasana

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Yoga for Cyclists//2

There's a lady on my couch!

After a long time on the road, I'm proud to say that I am now able to play the role of host. I stayed in guest rooms, crashed on couches, and ate out of foreign refrigerator's enough to pass my fair share. Now is the time to pay it forward. So, I updated my account on couchsurfing and have my first "surfer."

Lily is cycling cross country all by her lonesome, having already pedaled her way around Europe, and sailed all over the world. Dear lady is a seasoned traveler. She is lovely and wonderful and I'm glad to have her in my home.

To check out Lily's travelog, check out her travel blog! She's living out of what she can carry on her bike and still has more photos than I do. That's some serious motivation...

Yoga for Cyclists

One of the main issues for cyclists is that cycling is like one long forward fold. A few back bends and heart openers feel lovely after a long day of cycling. 

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

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Happy Birthday Stella// Triangle Pose!

Today is my niece Stella's birthday. Happy birthday SJ!

For my niece's birthday, I signed up with Carrots n Cake  and What Kate Ate for Yoga Pose May.  For  every day this month, different bloggers have signed up to cover a yoga pose, and talk about it in their own bloggy way. My pose? Triangle!

 (Photo from YogaJournal.com)

Triangle happen to be one of my very favoritest poses. It helps strengthen the S-I joint (Sacro-iliac), which is super important for ladies. There is lots of room for variety in triangle: Binds, positions of the arms and legs, spacing where to look with the head and neck, etc.

This last one is a big one for me. In class, I often see students straining to look up at the top hand, and so I bring up this pet peeve all the time: If it hurts your neck to look up, um, don't.  I don't see how the yoga police are going to come if you look down at your big toe. When I finally stopped cranking my neck to look up, I found I could hold the pose a lot longer, because I was *no longer in pain.* I know that a lot of being able to look up has to do with positioning of the chin, neck, etc., but, for now, it just isn't worth the strain for...what? I'm not even sure. I love triangle too much to try and look "right."

Finally, Suburban Yogini loves them, too, and I love her blog. For photos of a "nontraditional" version of triangle, she has lovely images, too.

Triangle Pose!

For more questions about Yoga Pose May, check out Carrot's and Kate's blogs and contact them there. It looks like they may have some spaces for folks to pick up poses for the rest of May, and I'd love to see the different ways people approach poses and see them differently. As always, I see poses in a sequence, so here it is!

1. Vajrasana (Diamond Pose)
2. Ujayyi Pranayama (Ocean Sounding Breath)
3. Table
4. Cat/cow spine in table
5. Extend opposite arm and leg to balance. Feel stretch along diagonal of body
6. Repeat other side
7. Adho Mukha Svanasana (Downward Facing Dog)
8. Walk feet to hands, for Uttanasana (Forward Fold)
9. Tadasana (Mountain Pose)
10. Yoga Mudra (Symbol of Yoga)
11. Uttanasana with Yoga Mudra arms
12. Coming up to standing, slight back bend
13. Parsvottanasana (Intense West Stretch) with Yoga Mudra arms or reverse prayer hands
14. Repeat other side
15. Release hands, let them swing gently side to side
16. Utthita Tadasana (Five Pointed Star Pose)
17. Kaliasana (Goddess Pose)
18. Move with breath between step 16 and 17
19. Utthita Tadasana
20. Trikonasana (Triangle Pose) (bind if you can and enjoy doing so
21. Tadasana
22. Parivrtta Trikonasana (Revolved Triangle)
23. Parsvottanasana 
24. Low Lunge
25. Vinyasa to repeat steps 18-24 on other side
26. Tadasana
27. Prasarita Padottanasana (Standing Wide Angle Forward Fold)
28. Gentle back bend upon coming up
29. Upavistha Konasana (Seated Wide Angle Pose)
30. Kurmunasana (Tortoise Pose)
31. Baddha Konasana (Cobbler's Pose)
32. Marichyasana III (Marichi's Twist)
33. Savasana (Corpse Pose)

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Painting Sequence from babsbabble

I used to have a blog roll. It was useful for me, a reminder to check out the sites I know and love, and hopefully somewhat useful to those who were looking for new, interesting yoga sites. When it comes down to it, though, I am a flake, and never maintained it. Some blog writers decided to take a forever break from their blogs and other lovely, sparkly new things popped up, but you wouldn't know it from checking my blog roll.

So, I ditched it. Instead, on a weekly basis I head over to babsbabble. In the same way that movie goers or book readers have that one critic they just always agree with, the opinions just sync, that's how I feel about babs. Her blog roll is what mine would look like if I got my act together.

Here, then, is a sequence from her blog that I saw when I was doing my weekly reading rounds. She had been painting a lot... and well, just read it for yourself.

Enjoy the weekend, if you get one! Readmore »»

Ants!

OK. This isn't my house, thank goodness. Butbutbut!!! It could be.

I feel like I'm cleaning down the counter tops every five minutes, yet the big, black ants keep on coming. I'm not big on throwing nasty chemicals around the place to drive them away and my momma recommended diatomaceous earth or boric acid. Both, however, kill as opposed to deter.

I know it may be asking too much to keep them away without killing, but does anyone have any recommendations? This is ahimsa, sugar!

(Hey, Rachel, let me know when you do the first limb, and then I'll link this post to it!)

Ants!

1. Samasthiti (Equal Standing)
2. Surya Namaskar A (Sun Salutation A), repeat 4x
3. Surya Namaskar B (Sun Salutation B), repeat 4x
4. Vinyasa to Virabhadrasana I (Warrior I)
5. Virabhadrasana II (Warrior II)
6. Vinyasa to repeat steps 4 and 5 on other side
7. Repeat steps 4 and 5 again, pausing in Virabhadrasana II (Warrior II)
8. Interlock fingers behind back, first opening chest, and then folding forward, bringing forehead towards inside of forward foot, shoulder towards front bent knee
9. Virabhadrasana II (Warrior II)
10. Utthita Parsvakonasana (Extended Side Angle)
11. Virabhadrasana II (Warrior II)
12. Parivrtta Virabhadrasana (Revolved Warrior Pose)
13. Vinyasa to repeat steps 6-12 on other side
14. Vinyasa to Samasthiti
15. Prasarita Padottanasana I (Standing Forward Fold)
16. Prasarita Padottanasana II
17. Prasarita Padottanasana III Note: See Dharma Mittra link for different between poses
18. Vinyasa to seated
19. Paschimottanasana (Seated Forward Fold)
20. Purvottanasana (Reverse Plank Pose)
21. Vinyasa to seated
22. Janu Sirsasana (Head to Knee Pose). Repeat other side
23. Jump back and vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
24. Inhale and come forward to Plank Pose
25. Chaturanga Dandasana (Four Limbed Staff)
26. Slowly lower to stomach
27. Bhujangasana (Cobra Pose)
28. Slowly raise to Plank
29. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
30. Adho Mukha Svanasana
31. Jump through to seated
32. Marichyasana (Marichi's Twist). Repeat other side
33. Repeat steps 23-26
34. Dhanurasana (Bow Pose)
35. Repeat steps 28-31
36. Ardha Virasana (Half Hero Pose). Fold forward over outstretched leg, bent knee out at 90 degree angle. Repeat other side
37. Repeat steps 23-26
38. Ardha Bhekasana (Half Frog Pose). Repeat other side
39. Bhekasana (Frog Pose)
40. Garbasana (Child's Pose)
41. Cat/cow spine in table
42. Thread the needle in table for twist and back stretch. Repeat other side.
43. Utthita Shisonasana (Puppy Pose)
44. Come onto back, rolling along spine
45. Supta Matsyendrasana (Reclined Twist). Repeat other side
46. Savasana

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Guest article from Sarah of OnlineNursingDegrees.org

I'm glad to have this guest post.

I'm not a momma, and while I have done some research into prenatal yoga, it's one area I feel very lacking on.

So, huzzah to Sarah of OnlineNursingDegrees.org for knowing stuff for me. Her post, entitled Yoga and Mothers-to-be, is below. I don't know a great prenatal yoga sequence... anyone? Bueller?

Yoga and Mothers-to-be

Humans have been doing two things for a very long time: Making babies and practicing yoga. Coincidence?

We are physical beings who undoubtedly benefit from physical practices, either for a specific purpose or pleasure, or both. It's why many women choose yoga, before during and after pregnancy.

More than 70% of the 15 million people practicing yoga in the U.S. are women who experience innumerable physical and psychological benefits. Some of the advantages to a regular yoga practice include weight loss or maintaining a healthy weight, increased strength and flexibility, emotional stability, calmness and clarity.

The benefits of yoga for women during pregnancy can also include toning the reproductive organs and pelvis, which may assist in an easier childbirth experience for mother and child. In yoga, there are bandas, or locking techniques that strengthen the pelvic muscles, which can also be a key after childbirth as some women can experience incontinence. 

Gentle physical activity, such as a yoga practice, also delivers nutrient-rich blood to the fetus, which is critical for development. It is also important for the mother-to-be to keep blood flowing to the extremities, which can help prevent varicose veins, a common side effect during pregnancy. Yoga gets the lymphatic fluids moving and helps to flush out toxins. Women who experience constipation during pregnancy have reported relief when incorporating a regular yoga practice.

Yoga, unlike most other physical practices, pays very close attention to consciously engaging the breath during the movements and the resting periods. Various breathing techniques (and the constant reminder to breath from instructors) reminds the students to use their breath to go deeper into the posture, to relax and release the tension, to calm the body and mind and to deliver oxygen where it's most needed. For a pregnant woman, there is probably no greater gift to the fetus than a fresh, calmly delivered supply of pure oxygen.

Pregnancy can be an emotionally trying time for many women as hormones and fears surge. The meditation techniques widely used in yoga have been known to offer reprieve from the emotional rollercoaster of pregnancy. Many women also describe feeling a connection with their unborn child during their contemplative moments in meditation that they say is impossible to describe.

The relaxation benefits that come from yoga and meditation help assure that both mother and baby are getting enough rest. This is especially useful for women who have trouble sleeping during pregnancy and it can also be helpful during childbirth.

Most yoga schools and studios offer classes for the various stages of pregnancy. Just as there are many different styles of yoga, there are many modifications that can be made to a yoga posture for a pregnant woman.

Guest Post by: Sarah Leonard of OnlineNursing Degrees.

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What I'm reading

I picked up a couple of children's books from the library yesterday. They are "reference books" designed to explain Hinduism and stories about the Hindu gods to kiddos. Seeing as I approach a lot of the concepts with about as much understanding as a child, I thought this was an appropriate way to go. 

What I didn't realize is that I respect children a lot more than a lot of these publishers do. One author, Fred Ramen (like the noodle) of Indian Mythology, has the following bio:

Fred Ramen studied English and comparative literature at Hofstra University. He is the author of  The Historical Atlas of Iran, also by Rosen Publishing, Inc. He maintains a longstanding interest in Asian culture and is a practitioner of the martial art aikido. Ramen lives in New York City and was recently a participant in the Jeopardy! Ultimate Tournament of Champions.

Perhaps something to have looked into before reading the book. Couldn't the publisher actually have found someone who, you know, maybe studied Indian philosophy? Or religion in general? Highlights of the book include about a five page (gigantic typeface) summation of the Mahabarata and writing style that reminds me of people who just talk louder when they think people can't understand their language. 

Not recommended. 

I know that there are great children's books out there designed for children who live in India and whose families/neighbors/etc. have more of a relationship to Hinduism than a "longstanding interest in Asian culture" (I mean, the guy could be into Japanese tea ceremony and they could throw that in there. Asian culture??? What does that even mean???). 

Anyone know any, so I may gingerly wade around any additional schlock?

What I'm reading

A variation on yesterday's Lizard pose entry, with some more interesting transitions into the pose (thanks, Jamie!)

1. Sukhasana (Easy Pose)
2. Seated Sun Breaths (12x)
3. Upavistha Konasana (Seated Wide Angle)
4. Bring torso to one leg, back through middle, to the other
5. Baddha Konasana (Seated Wide Angle)
6. Gomukhasana (Face of Light Pose)
7. Repeat other side
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
9. Low lunge
10. Move back and forth between Downward Dog and Lunge, alternating legs and building heat
11. Adho Mukha Svanasana
12. Utthan Pristhasana
13. Supta Kapotanasana (Reclined Pigeon Pose)
14. Repeat steps 8-13 on other side
15. Adho Mukha Svanasana
16. Virabhadrasana I (Warrior I)
17. Virabhadrasana II (Warrior II)
18. Parsvakonasana (Extended Side Angle)
19. Utthan Pristhasana
20. Hanumanasana (Splits). Props! Variations! Don't kill yourself!
21. Step back to Plank
22. Vinyasa to repeat steps 15-21 on other side
23. Garbasana
24. Adho Mukha Svanasana
25. Come to being on your back
26. Sarvangasana (Shoulder stand). Hold for one minute
27. Halasana (Plow Pose)
28. Setu Bandhasana (Bridge Pose)
29. Supta Matsyendrasana (Reclined Twist). Repeat other side
30. Savasana

 

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