Yoga for Detoxification

One of the things I like about hot yoga classes is that, after the class, I feel wrung out like wet towel. It's not a feeling I'm looking for every day, but on the days I need it, it feels so so good. It's as though before the class I was filled up with junky-mess and then afterwards I sweat it all free.

Detox classes, or classes that focus on detoxifying the body, can have a similar effect. Focusing on gentle or more vigorous abdominal twists combined with deep breathing, detox classes can feel like a renewal. I took a class that focused on detoxing yesterday. Near the end of class, the instructor led us into Ananda Balasana. Mixing up the two common English translations for the pose, she said, "Now, come into Happy Bug or Dead Baby." It took me a second to understand what just happened, but the more I thought about it, the funnier it became. A detox class ending with an unintended joke? Even better.

Yoga for Detoxification

Drink lots of water afterwards, more so than you usually would. Also, remember that before coming into twists, it is best to lengthen the spine. Inhale length, exhale twist. 

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). Be really gentle here!
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), or any variations of your choice
11. Repeat steps 7-9 on the other side
12. Take hand to opposite hip and other hand to lower back for gentle standing twist. Repeat other side
13. Utthita Trikonasana (triangle pose) 
14. Parvritta Trikonasana (reverse triangle pose) 
15. Repeat steps 13 and 14 on other side
16. Uthitta Parsvakonasana (extended angle pose) 
17. Parvritta Parsvakonasana (reverse angle pose)
18. Repeat steps 16 and 17 on other side
19. Prasarita Padottonasana (wide legged fwd bend) with twist, bringing torso towards one leg and then the other
20. Parsvottonasana focusing on pulling the lower belly in to make space for the forward bend. Repeat on other side.
21. Tadasana
22. Garbasana (Child's Pose). Hold for 2-3 minutes, propping head up on pillow if it feels the need to be higher than heart level
23. Walk hands to one side and then other for gentle side stretch
24. Supta Pavana Muktasana (Reclined Wind Relieving Pose). Repeat other side
25. Supta Balasana (Reclined Child's Pose, bringing both knees into chest)
26. Supta Matsyendrasana (Reclined Twists). Repeat other side
27. Savasana

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Another Yama Day - Asteya

Of course, none of us would ever consider directly stealing from another person or a retail store or anything like that! The third yama is asteya or "non-stealing." How do we apply this in our practice and when we teach? One thought that came to mind was avoiding stealing other's ideas as our own. This is interesting to me because I think knowledge is out there to share and learn - when I use a new cue or teach a new asana technique in class that I gleaned from another teacher I don't think of it as stealing as much as I know it is sharing. But, I certainly wouldn't steal an idea for a product or title of a book and call it my own. Asteya can challenge us to create our own individuality and sense of self while honoring all of the many teachers we have along the way.

Aadil Palhivala writes that the "stealing" refers to the "stealing that grows from believing we cannot create what we need." He shares that misperceiving there is not enough abundance for everyone is a form of stealing and that perception can lead to beliefs in scarcity that create greed, hoarding, etc. When a lack of abundance is perceived in our asana practice, it is possible that we fear we won't have enough energy when we transition to the next pose so we hold back a bit rather than shining in our best representation of the asana. I have been in tough classes and done exactly this; as a student. not knowing what comes next can be intimidating. Inviting your students to release that fear and place their whole selves into each pose knowing that each pose gives you the full energy you need to practice it.

Most importantly, I think not stealing from yourself by misusing your time or participating in things that don't serve you can be a lesson from this yama. I struggle all the time these days with not over committing my time in order to stay true to my goals and visions of the future. There was a time when I couldn't say no and what resulted was my energy and time being given to everything other than what I wanted it to be given to. You can read more about this personal journey of mine here if you'd like. Asking your students to be mindful of their personal goals and sense of self when making choices can be another way of teaching asteya.

Any thoughts on non-stealing? Ways to find it in your asana practice or when you teach?

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Name that Yoga Pose!

Really fun class this morning. I started getting pose requests before I even asked for them (I had announced last week that I was in the mood, these days, to base classes around what people asked for). In the middle of class, someone called me over to request Reclined Pigeon, and I took a poll while people were in Downward Dog to see if people wanted that to be their next pose. Hands went up, while holding the pose. I was looking for a verbal response, but that was good enough, if a bit dangerous for one's balance!

The body part requests were: neck, core, and hamstrings. A very interesting mix, and one I'm not sure I've had before. The lady who requested core work had come with her friend, who was born with a separated abdomen (much like is experienced by some women post-pregnancy) and said, "Are you trying to kill me?!" I gave her tons of modifications to make sure that during the core exercises she wasn't straining her lower back instead of developing connective muscles.

I'm always looking for new core exercises as my Power classes seem to be big fans, too. What's your favorite pose to strengthen the core?

Name that Yoga Pose!

Any and all recommendations about core poses will be used during my next Power class, and you will receive all the compliments and complaints from sore-bellied students. 

1. Start class on back, legs bent towards ceiling
2. Taking hands behind neck, beginning crunches. Exhale as you come up, inhale to release towards floor, 12x
3. Take both knees to one side in twist. Repeat crunches on both sides 12x each
4. Take hands under legs, rolling along spine
5. Roll up to seated
6. Ardha Ustrasana (Half Camel), taking hand to opposite ankle, alternating between sides until warm
7. Ustrasana (Camel Pose)
8. Cat/cow in table pose
9. Adho Mukha Svanasana (Downward Facing Dog Pose)
10. Urdhva Mukha Svanasana (Upward Facing Dog Pose). Hold for 5-10 breaths, moving hips and shifting with breath
11. Garbasana (Child's Pose)
12. Adho Mukha Svanasana
13. Plank Pose. Hold for 1-3 minutes, or longer if possible
14. Lower to stomach
15. Ardha Navasana (Half Boat Pose, version of boat on stomach). Alternate between sides until very warm
16. Garbasana
17. Navasana (Boat Pose)
18. Garbasana
19. Adho Mukha Svanasana
20. Tadasana (Mountain Pose)
21. Garundasana (Eagle Pose). Repeat other side
22. Natarajasana (Dancer's Pose). Repeat other side
23. Virabhadrasana III (Warrior III)
24. Step back into Warrior I
25. Virabhadrasana II (Warrior II)
26. Trikonasana (Triangle Pose)
27. Virabhadrasana II
28. Vinyasa to low lunge
29. Step up into Virabhadrasana III
30. Repeat steps 23-27
31. Vinyasa to ground
32. Eagle Crunches: Lying on back, take arms and legs into Eagle pose. Inhale, extend arms and legs away from each other; exhale, squeeze them towards each other. Repeat 12x on both sides
33. Setu Bandhasana (Bridge Pose)
34. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
35. Savasana

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Sunday Morning Yoga

A weekend off, staying at my folks' house for a wedding, lazy Sunday morning. 45 minutes of yoga before the house woke up, French Toast, and Farmer's Market (trying to keep all things beginning with the letter "F"). Lazing around the house, heading back to Ithaca after an early dinner. Nothing like a Sunday.

 Sunday Morning Yoga

Sunday morning is a state of mind. 

1. Child's Pose
2. Adho Mukha Svanasana (Downward Facing Dog)
3. Long hold in low lunges, pulsing back knee towards floor. Repeating on both sides
4. Downward Facing Dog
5. High lunge, playing around with hip placement, working on squaring hips
6. Repeat steps 4 and 5 on other side
7. Uttanasana (Forward Fold)
8. Utkatasana (Chair Pose)
9. Urdhva Hastasana (Upward Hand Pose)
10. Forward Fold
11. Downward Dog
12. Warrior I. Still playing around with hips. Keeping back leg strong and straight.
13. Repeat 11 and 12 on other side
14. DD
15. Repeat steps 7-14, seeing how things can develop in the Warrior
16. Tadasana (Mountain Pose)
17. Chair
18. Garundasana (Eagle Pose)
19. Repeat steps 17 and 18 on other side
20. Forward Fold
21. Chair, slowly lowering to seat/floor 
22. Urdhva Navasana (Upward Boat)
23. Roll back to Wheel (Urdhva Danurasana)
24. Repeat steps 22 and 23 two more times
25. Supta Baddha Konasana (Reclined Bound Angle)
26. Reclined spinal twist. Repeat other side.
27. Savasana

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10 Things I Learned at Yoga Teacher Training

Check out this great article on the Huffington Post about the writers experience at Kripalu doing Yoga Teacher Training. It reminded me about a lot of things from my own YTT that I had forgotten. I had the most of the same teachers; I sure do miss them. Kripalu is the most wonderful-ist.

Another great article is a sequence from Rachel at Suburban Yogini. I'm off to a wedding today, so enjoy the sequence for me! Readmore »»

I am a Liar

Reading Katherine's post from yesterday, I think that if I were to get a tattoo of anything, it would be a reminder: the word Satya (Truthfulness).

I am a chronic exaggerator. Not simple exaggerations, but huge. "I slept like two minutes last night." "I have fifteen bazillion things to do today." I think that a lot of people say things like this, but my guess is it's not quite as often as I do. In fact, I have a bit of a reputation as a chronic exaggerator. Once, while talking with my friend Lisa, I said:

"I do exaggerate a lot, but I correct myself like 95% percent of the time. Well, maybe more like 75."

It took me a second to realize that I was correcting myself in the comment about correcting myself. Upon note, we both starting laughing, but I have never forgot what I doofus I was. Am.

I catch myself lying all the time, usually a second or two after I said them. Here's what I notice: while I am telling the lie, I convince myself that it is true. That is, while telling the lie, I do not think I am telling one. Only right afterward, do I think, wait... that's not entirely accurate. It's as if I hear myself saying it in a detached way, and then nonchalantly correct a different person. It comes down to not being in the moment. To not asking myself, "Is this true?" before I say as opposed to afterwards. My new year's resolutions may be to be more generous, but my life resolution is to be more honest with myself and with others.

I am a Liar

Consequentially, my most common physically ailment is a sore throat. I get them all of the time. Connected? Honestly (ha!), I don't know. Might be. 

1. Begin in any comfortable seated position
2. Om three times
3. Keeping the eyes closed, draw small figure 8's with the tip of your nose. Repeat drawing them in the other direction
4. Ear to one shoulder, opposite hand to floor (neck stretch)
5. Repeat other side
6. Baddha Konasana (Bound Angle Pose). Don't come into the forward fold; grab the legs or feet and open the chest
7. Gentle twist in Baddha Konasana
8. Parigasana (Gate Pose). Revolve top arm in circles to warm up shoulder. Hold pose. 
9. Cat/cow spine
10. Repeat Gate other side
11. Camel prep: Come onto knees, take one hand to opposite ankle or heel. Flow between sides.
12. Ustrasana (Camel Pose)
13. Cat/cow spine in table
14. Adho Mukha Svanasana (Downward Facing Dog Pose)
15. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
16. Flow, gently and slowly, between steps 14 and 15
17. Child's Pose
18. Setu Bandhasana (Bridge Pose)
19. Sarvangasana (Shoulderstand Pose)
20. Halasana (Plow Pose)
21. Matsyasana (Fish Pose)
22. Supta Matsyendrasana (Reclined Spinal Twist). Repeat other side
23. Savasana

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Discovering Truth

"The pure and simple truth is rarely pure and never simple." ~Oscar Wilde

From Tuesday to Thursday for this week. My plan is to write about the yamas the next few weeks followed by the niyamas. Last week I was contemplating living & teaching ahimsa. This week I am thinking a lot about truth. Patanjali mentions non-violence before truth. Acknowledge that truth and non-violence are best practiced together. Judith Lasater suggests we ask ourselves before speaking "is it true? is it necessary? is it non-harming?". If the answer is yes to all only then do we proceed. I have been discovering what my personal truths lately; connecting with values, setting boundaries and finding honesty about them has been important since I moved cross country. I also am sitting with the knowledge that my truths are multi-faceted and able to change through different experiences. Honoring personal boundaries, yet staying flexible in defining personal truth is challenging.

"Believe those who are seeking the truth. Doubt those who find it." ~Andre Gide

There are many levels of truth when it comes to asana practice. There is the truth of your personal experience of the pose. The truth of many different alignment cues. The truth of discovering ease within the pose. It is important to share with ourselves and our students (those of us who teach) that the truth of our pose in this moment may not be the truth we discover the next time we roll out our mats. Being patient with this ever-evolving truth allows a freedom in our practice and cultivates being in the now. We can ask ourselves the truth about our own or practice or the classes we teach: "am I holding this pose longer than is best for my body right now?", "do I practice poses that are not the most beneficial for my body?", "am I encouraging my students to do a practice that is right for them at this moment?", etc.

I think it's so important to take other teacher's classes - it helps me remember that there are oh-so many different ways of teaching a pose and they all lead to the same benefits. There are so may different ways to cue our intended results in a class. Finding honesty within ourselves and being present to our students needs enables teacher's to give the instruction the student needs at that moment. For example, I am an anatomy junkie - I love it and often want to spout out minute details I've discovered while refining different poses, but often I have students that would be overwhelmed with that detail. I strive to find the truth in the words they need at that moment. The result is that same. Knowing that truth has many levels and allowing students to grow at their own pace is honoring our truths as teachers. I often mention to my students to please let me know when a pose does not feel comfortable for them. I jokingly say that I have lots of tricks up my sleeve to make the pose right for everyone. I want to lighten up the room and encourage people to talk if they need attention to a specific pose - to honor the truth of their experience. Honoring that "truth is one, paths are many" (Mahatma Gandhi) can encourage all of us to be present to our experience today and know that it is different for all of us.

"Living satya is learning to make conscious choices about truthfulness is daily living." ~Judith Lasater

What is your truth today?

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Guest Post from Svasti

Today's guest post is from one of the very first blogs I started reading when I realized there was a whole blog universe out there. Svasti, just by reading her blog, has taught me a lot about writing a blog and about writing in general. She is fierce and fiercely honest. One of the qualities I admire most in people is the ability to be what they are, no apologies and no excuses. So, from one of the best, here's a sequence for you today. Enjoy!

Guest Post from Svasti

Svasti writes, "[This sequence] was for a Tuesday evening after-work 1 hour class, hence I started with standing because most people have been sitting all day anyway!" [editor's note: brilliant]

 

1.Standing meditation, palms over the lower belly. Relax the buttocks, thighs etc... let the weight of the body rest in the earth.

2. Warm ups - ankle, wrist, shoulder, neck and waist rotations

3. Swaying palm tree side bends

4. Slight arch in the back, look to the sky

5. Sweep forward into uttanasana (forward bend)

6. Utkatasana - hands reaching for the sky, then after a few breaths, into anjali mudra

Repeat 5 & 6 a couple of times

7. Downward facing dog (Adho Muka Svanasana)

8. Lunge one leg forward

9. Stand up into Virabhadranasana I (Warrior I)

10. Virabhadranasana II (Warrior II)

11. Utthita Parsvakonasana

12. Both hands to the floor, either side of forward leg

Repeat 7-12 on the other leg, and then a few more times as an alternative to surya namaskar

13. Uttanasana

14. Paschimottanasana (wide leg forward bend) - with variations - spinal twist with upper body (one hand on the ground), then folding more deeply into the forward bend.

15. Turn the heels in, bend the knees to stand. Raise the arms up over your head and then into anjali mudra. Bring the feet together.

16. Vkrasana

17. Navasana

18. Knees to chest

19. Bridge

20. Knees to chest

21. Reclining spinal twist (repeat a few times each side)

22. Rock & roll up to sitting

23. Janu sirsasana

24. Cross the legs, come up to hands & knees

25. Downward facing dog (Adho Muka Svanasana)

26. Pigeon

27. Parighasana (fold both towards and away from the leg for fun!)

Repeat 25-27 for the other leg

28. Balasana

29. Cat-cow

30. Pranayama: nadi shodhana

31. Savasana

32. Om!!

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King Arthur's Pose

When I woke up this morning, I was planning on writing one post. Then I heard about King Arthur's Pose and plans changed. Can't even remember what that first post was going to be about.

Maria Cristina posted a sequence today that included what she calls Dying Warrior, AKA King Arthur's Pose. I had never heard of it before and looked it up. Turns out, it's one of those poses that looks so good that I immediately jump away from the computer and try it out. It's de-freaking-licious. I was the opposite of warmed up, so I imagine it feels much better after practicing for a bit, and it was still *so good.* These hip flexors love a deeper lunge and stretch and this is all that and a bowl of ice cream.

So for today, two sequences with this most lovely of poses. There's Maria Cristina's and also this Yoga Journal video sequence. If you don't like it, well, at least you tried something new. And there's only good in that!

late edit: The pose comes in at about 6:30 on the YJ video, for those who just want to see an image of the pose, and move on.  Readmore »»

Yoga in Jeans

Taught yoga class in my blue jeans today. Was wearing a pair of shorts underneath, but I never warmed up enough in the room to disrobe. Frankly, it didn't make much of a difference in terms of how I taught or even how deeply I went into poses (when I teach, I don't go too deep into poses as it is). It felt off at first, but then the roof didn't cave in, the yogi powers that be didn't kick my tushy and make me lead a bad class. It was an enjoyable class. Same as usual, except in blue jeans.

A student came up to me afterward and thanked me for my outfit. He is from Israel and said his teacher there once told the class that yoga teachers should not dress in yoga clothes because the class is not about them. They are there to teach and not to take. I still think I'll largely stick to traditional yoga clothes while teaching, mostly because they are comfy, but also because I think it's important for the clothes to be able to show alignment and muscles working and reacting.

Yoga Jeans by Second Denim. Surprisingly even more expensive than Lululemon.

Yoga in Jeans

What do you think? Ever put on some serious street attire before leading a class? Or taking one? Here's a sequence that can be done in any outfit... but maybe no skirts. Or at least wear some undergarments, or something, I guess. 

1. Tadasana (Mountain Pose)
2. Vrksasana (Tree Pose)
3. Tadasana
4. Vrksasana on other leg
5. Uttanasana (Forward Fold Pose)
6. Urdhva Hastasana (Upward Hand Pose)
7. Kripalu Ardha Chandrasana (Kripalu-style Half Moon), arms above head to bend to the side for a deep side stretch
8. Inhale through center to repeat on other side
9. Tadasana
10. Step forward to Virabhadrasana I (Warrior I)
11. Inhale to raise the arms and straighten the back leg, exhale to lower arms and gentle bend back leg. Repeat 10-12x
12. Hold Virabhadrasana I 
13. Virabhadrasana II
14. Trikonasana (Triangle Pose)
15. Utthita Tadasana (Five Pointed Star Pose)
16. Prasarita Padottanasana (Standing Forward Fold)
17. Repeat steps 10-16 on other side
18. Utthita Tadasana
19. Tadasana
20. Take hand to opposite hip, other hand to sacrum for gentle twist. Repeat other side. 
21. Sun Breaths (12x)
22. Nadi Shodna Pranayama (Alternate Nostril Breath). Repeat for 5-10 minutes 
23. Savasana

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Martha Stewart and Yoga

Check out Martha's article on Mood Boosting Yoga and Breathing Postures. I like how the sequence is mostly heart openers and poses to help oxygenate the brain. But really, um, which pose is a mood depressing pose? Even "relaxing" and "introspective" poses make me feel better and create more energy in my life, in the long run.

That being said, I could use a bit of a mood boost right now. My fasting yesterday went better than expected (I made it!). However-- being hungry causes a lot of tension for me. A lot. Probably as a result, I came down with a nasty sore throat last night (which is my de facto illness... if I get sick, it's a sore throat). So, while I think Martha's sequence is very nice (I especially like the breathing exercises in the beginning), I'll probably do some rolling around on the floor with a bouncy ball to use on pressure points. Glad to see Martha getting into the yoga market, though. You go, lady! Readmore »»

Fasting

Yesterday, Rachel at Suburban Yogini wrote a post about ritual. Not sure if she knew that she was writing the post on the day that, after sundown, Yom Kippur begins. While I wouldn't say I practice Judaism (I would call myself a secular or humanistic Jew), I love the Jewish community. So you won't see me there all that often, but sometimes I'll make my way over to the temple for a little community time.

Last night, I went to services with my friend Dara. They were long (three hours... the first half standing!), but I am glad I went. There aren't other opportunities in my life to sing in a large group, and although I surely pronounced everything wrong, my favorite bit was all of the group singing. Per Rachel's post, I also really found myself getting into the ritual of it. There is something about performing the same movements, words, and, yes, prayers that people have been doing for so very long. The connection to history helps, for me, to collapse time and see less delineation between "then" and "now." Because, yogi knows, it's all now.

Today I'm fasting. I haven't, in all honestly, actually figured out why. The best guess is my competitive nature ("well, this whole room of people is fasting, I bet I can, too!"). The second reason would be because it's probably good for the old digestive system to get a bit of a break from the heavy lifting I make it do every day. So far, it's been interesting to notice my attachment to food. How with just the knowledge that I am not eating it, I want it all the more. I know that with all likelihood nothing bad is going to happen to me from 24 hours without food, but I feel the fear creeping up anyway. I know there are people out there who go so much longer without, but they probably don't have the same attachment issues I do!

I said to Dara last night (when I didn't think I would be fasting): "I don't understand why I would fast. They say to do it so you can focus on G-d, but all I do is think about food." Well, I'm not thinking a whole lot about spirit, but I am thinking about needs, what they are, and why they are there. Are they necessary?

Because I am not eating, no heavy practice today. Meditation sounds just about right. Here is a website that I recently came across. I especially like the page on "Meditation Posture." Learned something new. Here's to learning something new about myself, too. Readmore »»

Shiva Rea Hip Opening Sequence

This one came my way via Twitter:



I'm going to try those funky looking push-up hip-openers during my Power class this morning. We'll see if it flows as well in the studio as it does with Ms. Shiva. Readmore »»

She stoops to conquer

For today's class at Cornell, I taught a sequence that could be done first on the knees, and then mimicked from Downward Dog. As an example, from table pose, we lifted the right leg at a 90 degree angle ("fire hydrant pose") and drew circles with the knee. When we made our way to DD, we did the same there.

The intention was to notice that while we might be making the same movement with our legs, it feels completely different because of where the rest of our body is. Maybe it will help give an idea as to why changes in the neck could affect a stretch in the hips.

She stoops to conquer

A yoga teacher tries not to stoop. She may, however: squat, get on her hands and knees, and balance on her butt.

1. Sukhasana (Easy Pose)
2. Seated Sun Breaths in Easy Pose
3. Forward fold over bent knees
4. Utthita Shisonasana (Puppy Pose). AKA Anahatasana
5.  Table
6. Fire hydrant knee circles in table (see above for brief description)
7. Take the leg and extend it behind you, pressing the ball of the foot into the floor (calf muscle stretch)
8. Repeat 6 + 7 on other side
9. Puppy Pose
10. "Thread the Needle" in Puppy Pose, taking on arm underneath other for twist
11. Repeat other side
12. Ardha Chandrasana (Half Moon Pose) on the knees
13. Table
14. Repeat on other side
15. Repeat steps 12-14, or come into Chapasana (Half Moon with Bind)
16. Puppy Pose
17. Adho Mukha Svanasana (Downward Facing Dog Pose)
18. Lift one leg and extend back and long. Flex the foot. Release down to floor.
19. Repeat other legs
20. Vinyasa
21. Downward Dog
22. Lift one legs, draw circles with knee. Repeat on other side.
23. Vinyasa
24. Downward Facing Dog
25. Virabhadrasana I (Warrior I)
26. Vinyasa
27. Repeat steps 24-26 with other leg
28. Repeat steps 24 and 25
29. Virabhadrasana II (Warrior II)
30. Vinyasa
31. Repeat steps 28-30 on other side
32. Again make your way through the poses to Vira II, straighten the front leg into Triangle (Trikonasana)
33. Ardha Chandrasana (Half Moon Pose). Bind into Chapasana if you like.
34. Warrior II
35. Vinyasa
36. Repeat steps 32-35
37. Child's Pose (Hold for 2-3 minutes, deepening the exhales)
38. Come onto back
39. Pavana Muktasana (Wind-relieving Pose)
40. Supta Matsyendrasana (Reclined Twist)
41. Repeat steps 39 and 40 on the other side
42. Ananda Balasana (Happy Baby)
43. Open the legs out, if you can, into Supta Konasana (Reclined Angle)
44. Take inversion of choice
45. Savasana
    

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I eat sequences for breakfast

Literally, actually. Skipped breakfast this morning so my stomach wouldn't revolt while teaching this morning's class. Also: not literally. By seeing how others creatively put sequences together and make amazing classes for themselves and their students, I eat sequences, and am nourished by them (Metaphor! Bam!)

If you didn't know it yet, know it now: I love sequences. Jamie knows me so well that she preempted my linking request with this Twitter post:

Jamie8208 http://bit.ly/9tLuiN a sequence (yes @thejoyofyoga, you can repost, i figured you'd ask :) )

She made me laugh out loud at the public library. I guess I am pretty predictable. In the meantime, it is a great sequence. Her private yoga client seems like she has a strong practice. Because I'm not sure the Twitter link will work, here's another link to the sequence: http://jamieonthemat.com/2010/09/14/hip-opening-back-bending-sequence/

So, now that it's out there (again), remember that I love guest posts and guest sequences. Think of this website as a wiki-yoga blog. It's all welcome! 


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Teaching & Living Ahimsa

The next few weeks on my Tuesday post, I plan on writing some thoughts and ideas on the yamas and niyamas and how as teachers we can bring them into our classes. I feel that it can be challenging to do so especially depending on the environment within which we teach. I love love love the studio where I teach, but my classes are shorter than I've ever taught before (oh how I love to teach an hour and a half class!) and because it is not primarily a yoga center (lots of other amazing dance + pilates are offered) there is a unique vibe. In other words, I set an intention to sprinkle my class with yoga philosophy rather than give a 10 minute talk at the end of class in order to share that yoga is more than asana.

The first yama or restraint I'd like to chat about is ahimsa which when it comes down to it means kindness. The traditional definition was "do not hurt or kill people" yet it can be interpreted to mean one should not be violent in feelings, thoughts, words, or actions. For me, Ahimsa or "non-violence" hit a unique chord during my 200 hour yoga teacher training. I have eczema and have all my life, so my skin itches...a lot. Most of the details are another story, but I started to notice that when I scratched (and ended up with the rash that comes a long with that) I was actually being pretty violent towards myself. It brought some perspective and allowed me to take the space I needed to breathe through the itchy sensation and move forward thus being kind to my body.

I also am reminded of being non-violent when I notice my mind bringing in negative chatter about my body. Setting the intention to be kind to myself really opens up my ability to notice my mind fall into negative patterns of bad mouthing myself.

Often when teaching I see students pushing through asana without compassion to themselves and what their bodies need. Sometimes, it's as if I can see the violent thoughts about their practice (or their bodies) encircling them. What a great time to remind students to embrace ahimsa and be kind to themselves. Aadil Palkivala states "if we are forcing, we are not feeling" and that "violence and awareness cannot co-exist." I love to use those 2 gems while teaching. Reminding students to be compassionate to themselves can be just what they need during that challenging pose. And by becoming more kind within, you can exude kindness in your interactions with others.

Do any of you have any stories on discovering ahimsa in your life or sharing it with your students?

Readmore »»

Morning Yoga

I am a morning person. I wake up early by choice and by construct (by scheduling earlier classes). Lazy, long mornings are amazing; but I also like being done with work early (as you may notice from my class schedule). I've been this way since I was young. Even in high school, I remember telling my parents what my self designated bed time was (10pm).

Similarly, I think yoga asana is best practiced first thing in the morning. That way, you have the whole day to relish the benefits! Given, I realize 99% of the population doesn't have the luxury of daily morning classes, but university students do, and they are my employer.

Part of me thinks this disposition is due to doshas and not much else. So, while this practice makes my morning great, and helps lead to a great day, too, it may not work for you.

Morning Yoga

1. Savasana
2. Imagine you are in a giant bed. Roll around and make wake-up noises. Groan, moan, shimmy, and stretch.
3. Take body into a tiny ball (on your back)
4. Release into giant X shape
5. Move between steps 3 and 4 with breath
6. Supta Matsyendrasana (Reclined Spinal Twist). Repeat other side
7. Roll up to seated
8. Balasana (Child's Pose). Hold for 2-3 minutes
9. Adho Mukha Svanasana (Downward Facing Dog)
10. Urdhva Mukha Svanasana (Upward Facing Dog)
11. Move between steps 9 and 10, warming up the body
12. Facing the direction of the rising sun, 12x Sun Salutations (any variations)
13. Balasana. Hold 2-3 minutes
14. Supta Matsyendrasana (Reclined Spinal Twist). Repeat other side
15. Savasana

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Power Flow Sequence

Really great class tonight with Tory over at BlackBird. I had just been in the car coming back from my folks after the birthday festivities (lovely, I might add) and my back hurt, my ass hurt, my hips hurt... a whole lotta hurt. The second I got home, I didn't even unpack, I just hopped on my bike and went to class. I needed it! I don't remember the whole sequence, nor do I have the wherewithal to write it all down at this moment, but here are some parts I liked:

1. Dolphin
2. Forearm plank
3. Move between steps 1 and 2
4. Child's Pose
5. 5 Sun As
6. Hold inversion of choice (mine was headstand) for 2 minutes
7. Sun Bs with arm variations
8. Upward Boat 
9. Tolasana (Scales pose)
10. Repeat 8 +9 3x, rolling along spine in between
11. Vinyasa to Warrior I
12. Warrior II
13. Reverse Warrior
14. Extended Side Angle
15. Bird of Paradise
16. Repeat steps 11-15 on other side
17. Repeat steps 11-12
18. Triangle
19. Standing wide leg forward fold
20. Goddess with torso twists
21. Pyramid Pose
22. Vinyasa to repeat steps 17-21

There was a pretty traditional cool down  of shoulder-stand, plow, deaf man pose, fish, and spinal twists. It was exactly what I needed. Take that, 11 hours in a car! Hi-ya! Readmore »»

Fambly Day

I actually intended to write a thoughtful post today, but, upon arriving at my parent's house to go with them to G-pa's, found out that their computer crash, bang, boomed. So, stranded in no-puter-landia, I send you off to one of my most favoritest blogs out there, which just so happens to have a sequence posted. Shoo, shoo then, off to Teacher Rachel's. And don't forget to breathe! Readmore »»

Yoga and Longevity

Tomorrow is my grandfather's 96th birthday. I'll be headed down to Jersey to celebrate it with family. Now, Grandpa Manny never practiced asana, and I doubt that he meditated, but he has, knock on wood, been healthy his whole life. We talk about it sometimes, about the miracle o' Grandpa Manny, and have come to a few conclusions about his longevity, despite his almost purely meat-and-potatoes style diet and lack of om-ing.

Grandpa worked the same profession his whole life and loved it. He was an electrician, part of the outstanding electrician's union, and had steady employment. Looked forward to going to work and retired later than he needed to.  Grandpa was married to one woman, Grandma Molly, and loved her. A totally traditional marriage: he worked outside the home, she inside of it. Produced my glorious mama and my aunt and uncle (interesting side note: My mother is a brunette. My aunt as blond as they come. My uncle is a red head). Grandpa, even after he retired, had a routine and watch out if you tried to alter it. Actually, no need to watch out, he just wouldn't alter it. Grandpa Manny knows his needs. And finally, and most importantly, Grandpa does not stress out. He's a shrug his shoulders kind of guy. If, goodness forbid, his routine has to get altered, he might get a bit grumpy, but then he moves on. Like any good yogi, Grandpa acts but is not attached to the fruit of his actions.

Since everyone and their mother is branding a new kind of yoga, I'll jump into the fray. Let's call it "Grandpa Yoga."

I need yoga (the asana, the breathwork, the meditation) because I am not naturally like Grandpa Manny. I can be one stressed out chickabidee. The truth is, though, everyone's yoga is different. Some find peace in designing, some in baking, and some, like Grandpa, in electrician-ing. I say, as long as your yoga creates peace in you without injuring others, rock your yoga. That's how you'll live a long, happy, healthy life. Not because of postures or breathing in itself, but in the tranquility it gives you.

May you be happy, may you be healthy, may you be peaceful!

Yoga and Longevity

For today, your sequence is not asana. Think about something that, when you're doing it, you feel completely at peace. The constant chattering of thoughts leaves your mind and you find yourself more aware. Not something you use as a distraction from yourself, but something that makes you feel *more like yourself*. If you haven't found that thing yet, a few recommendations:

1. Draw the curtains, lock the doors, and dance. Dance like a crazy person.
2. Find a quiet place and take a walk. Focus on the footfalls. 
3. Paint. I am a terrible, horrible, no good painter, but I really enjoy doing it. So I do. Just let the hand go where it goes and don't think about aesthetics. Just paint.
4. For these colder nights, have a bonfire. Get comfy and just sit. 
5. Run, bike, climb.

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Shana Tova!

Happy New Year! And, heck, even if it isn't your New Year, let's pretend (shall we) that it is. Don't wait for a specific date and time to lead an observed life and be aware of how things are going.

What's working out? What, ehhhh, not so much? How can you bring more light and beauty into the world?

My New Year (Jan 1) resolution last year was to be more generous, even with those who aren't generous with me. Especially with those who aren't generous with me. I'm still working on that, and will be next year and the year after, but I may also add into the mix that I would like to work on my meditation practice (AKA "What meditation practice?") It's not that I don't enjoy meditating, or even that I can't find the time for it. Honestly, I forget that I want to meditate. It's often not until I'm sitting here writing a blog entry that I remember that this is something I want to do.

I am such a flake.

To help any with similar goals, today's sequence is a beauteous meditation sequence courtesy of Mrs. Nikki over at Live Love Yoga. Yes, I haven't done it yet. But I mean to! Nikki, everyone else... want to help keep me honest? Remind me of my goals or else I might just forget! Readmore »»

Blogista Canning Party!

Back in August, I read this post from Rachel over at Suburban Yogini. It was part of her "Things I Love Thursday" series. She introduced us to Healthy Living Blogs, a website where you can register your blog, find other bloggers writing about similar topics, and, the best part, see if any bloggers live in your area for meet-ups!

I immediately signed up. Within a week, I found out that one of the founders of HLB not only lived in Ithaca (where I live), but moved here from Madison, WI (where I'm from). What are the chances??!! Apparently, pretty good, because another founder is also from Madison and living nearby.

Julie, of the blog Savvy Eats (and a HLB co-founder), sent me an email inviting me to a canning party she was having with a few other blogistas. The line-up was impressive: Heather of Then Heather Said, Megan (or Mae) of Ohh May..., and Cynthia of It All Changes. (I look at these beautiful ladies' beautiful blogs and I think... oh my goodness my little yoga world needs a big makeover). The menu, also impressive: pear/ginger preserves, bruschetta in a jar, and pickled summer squash. And... here we are (thanks to Dan for taking the pictures):

I'm the one with the giant bump in her hair.

It was alarming amounts of fun. We canned, we snacked, we talked bloglandia and non-bloglandia. After moving to a new place, I value making friends (and appreciating the ones I have) so much. From the scraps left behind in the pots after filling up the Mason jars, I can attest that everything turned out deliciously. Waiting until the cold, dark days of winter to eat the results will be hard, but I'm up for the challenge. We left the canning party with nondefinitive but serious intentions to have a follow up. 

And guess who showed up at my Cornell yoga class this morning? Mae!!!

In lieu of a sequence this morning, head over to Julie's blog for her post on our meet-up and some delicious recipes. A big shout out thank you to Rachel (Suburban Yogini) and all of my new Healthy Living Blog friends for making me as happy as could be. This is what the *Joy* in The Joy of Yoga is about. Readmore »»

Mindful Interactions

Hi everyone. Katherine here for another Tuesday post. For those of you who may not know, I just moved across the country. From North Carolina to California. I also recently celebrated my first wedding anniversary and my husband has changed jobs. We also share a car. Needless to say, there has been a lot of communication (along with some communication breakdowns) going on in our house the past few months from determining expectations to who get's the car for the day. I have a tendency when feeling frustrated to react to the situation and speak too sharply or too soon. I joke with the hubby that it is my scorpion nature striking out in response to the situation. In my quest to live more mindfully, I am not always proud of my quick reaction. I read somewhere once (I think on Kimberly Wilson's great blog) to "respond rather than react." That is etched in my daily asana practice as well. Responding to how my body feels by adjusting my asana practice rather than reactively pushing through how I think my practice "should" be. Another key component of this response is that it be without judgement. I also breathe this into my body when sitting in silence - preparing for the day that will ensue and the things that will arise.

I few years ago I took a course on compassionate communication and recently dug out my old notes to ponder. I really took to heart the idea that when judgements arise, it is often masking a repressed feeling or need. When we are able to translate those judgements into feelings and needs we are practicing mindful interaction with ourself and those around us (and we are practicing ahimsa or "non-violence:). For example - Judgement "I stink at meditating." Mindful Interaction " I feel discouraged and I'd like to be able to accept myself. Pretty much you can use the sentence "I feel______because I need_______. " and fill in the blanks to communicate clearly and without judgement. I have been trying it with my husband and getting a totally different reaction than if I approached a frustrating situation with a judging response.

On another note, I think communicating with written word is so challenging. I read several blogs regularly and am always shocked when people comment with negativity especially when the internet can be such a fabulous place to create supportive community. On facebook I also see a lot of people complaining and putting that judgement out there for the world to see. Do you all have any thought on this?

I thought about sharing my sequence from this morning when I was really tuning in to what my body was communicating with me, but instead encourage you to get on the mat and listen - without judgment to how your body feels and what it needs and go for it. Sometimes during this kind of practice, I find myself practicing a few poses and savoring a long savasana...other times I am surprised by my body calling for vigorous vinyasa. Happy listening & practicing.

Want to know more - check out the Center for Nonviolent Communication.

Readmore »»

Labor Day

Today, in the United States, it is Labor Day. Originally created as a way to honor labor groups (AKA appease them politically), the current incarnation is one of barbecues and celebrating the last days of summer.

Accordingly, I will be working (teaching two classes).


To teach these classes is my choice and I am glad to do so. Nevertheless, this blog is my pedestal and, dammit, I'm going to step up on it. You do not get into being a yoga teacher for the money. If you did, then A) You're probably a wack yoga teacher and B) Good luck to actually succeed. You teach because you love to do it, not because your labor is economically valued.

Yoga teachers usually lack health insurance (my job is my health insurance), retirement plans (what retirement?), and backup plans should their situation fall apart (which it often does). When starting a job, I am often asked to discuss payment for it. I wish I could say I'd do it for free-- what an amazing situation that would be.  That wish, however, often effects my response by devaluing what I think I should be paid. The students are still getting charged a lot (I couldn't afford to take the classes I teach), though.

In honor of Labor Day here in the U.S. of A., I'm going to ask a bold question. I won't be surprised if I don't get a lot of responses. What should a yoga teacher get paid? I'm not asking the usual, I'm asking what you really and truly think. If you think that we are grossly overpaid, I want to know that. Grossly underpaid, that too. If you think this isn't exactly a yogic topic, you're damn right it's not, but I'm asking anyway. Because it's labor day.

Labor Day

Yoga teachers: go take a class today. Sit in the seat of a student and drop the teacher mind. Yoga is both work and not work. Meditate on that funky little koan.

Yoga students: go take a class today. No matter what amount your teacher is paid or whether or not you jive with their teaching style, appreciate everything they bring to the class today. They showed up (mentally and physically), now you should, too.

And for me? Here's my yoga practice.

1. Savasana
2. Supta Baddha Konasana (Reclined Bound Angle)
3. Supta Matsyendrasana (Reclined Twist)
4. Supta Pavana Muktasana (Wind Relieving Pose)
5. Rock your leg like a baby, bending the knee into the crook of one arm, the foot into the other
6. Savasana
7. Repeat steps 2-5 other side
8. Viparita Karani (Legs up the wall pose)

Readmore »»

Apple sauce for Yoginis

Chris has started working at apple orchards again and, accordingly, apples have began to enter our lives in droves. Just one crisper drawer and a 1/2 bushel bag so far, but he's only been back for one week. I love apples, so I'm not complaining. I'm always on the lookout for good apple recipes for apple crisp, apple pie, smoothies with apples, and, especially, apple sauce.

This is Chris' Facebook picture. Welcome to my life.

There is something about apple sauce: the way it smells when you're cooking it on the stove, how the whole kitchen warms and becomes humid, the very fall-ness of it. I like to keep my apple sauce like my yoga: pure and not complicated. I keep the skins on the apples (fiber) and cut them down into small, 1/2 inch cubes. Put just a bit of water in the bottom of the pan and when the water begins to boil add the apples (turning down the heat, too). As the apples begin to cook down, and there is more space in the pot, you can continue to add more apples. Stir a lot, add nothing. After it has finished cooking and cooling, I'll add cinnamon. I find that if you add cinnamon while it is still warm it gets gross and slimy.

I also like apple sauce very chunky, although I'm not sure there is a yoga metaphor in there.

Apple sauce for Yoginis

If you like, keep the apples warm and spread them over some homemade pancakes. Because that's what I did yesterday and it made my whole day better. Take that, summer! Hi-ya!

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

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Happy Birthday Momma!

A late in the day blog post: I spent most of the day hanging out with people I met in bloglandia! More on that later, when I can formulate something coherent (and potentially with pictures, if I thieve them from the other ladies' blogs), but, in the meantime...

Happy Birthday Mommala!

You are my most favorite Mommala and I think you are very pretty. This is from Ithaca, nearby one of the downtown waterfalls.

Happy Birthday Momma!

Start out the class with a metta, loving kindness meditation. Send out love, hope, and strength to a mother-figure in your life. If that isn't a person, send it out to Earth Mama (the mama of all mamas). 

1. Sukhasana (Easy Pose)
2. 5-10 minutes of Pranayama of choise
3. Shoulder rolls
4. Trace lines with your hands on the floor, letting arms sway side to side
5. Garundasana (Eagle Pose) arms. Repeat other side
6. Table
7. Cat/Cow in table
8. Balance in table extending opposite arm and leg. Repeat other side
9. Thread the needle, taking one arm under other to twist. Repeat other side
10. Utthita Shisonasana (Puppy Pose)
11. Make way slowly onto back
12. Supta Balasana (Happy Baby)
13. Taking hands to knees, draw circles with the knees. Change directions of circles. 
14. Taking knees together, draw knees from side to side, using core stregth to move legs
15. Supta Matsyendrasana (Reclined Twist). Repeat other side
16. Supta Puvana Muktasana (Reclined Wind Relieving Pose)
17. Lift head to knee, engage core. Release
18. Repeat steps 16 and 17 other side
19. Dandasana (Staff Pose)
20. Paschimottanasana (Seated Forward Fold)
21. Come to standing
22. Vrksasana (Tree Pose)
23. Garundasana (Eagle Pose)
24. Virabhadrasana III (Warrior III Pose)
25. Tadasana (Mountain Pose)
26. Repeat steps 22-26 on other side
27. Come back down onto stomach
28. Ardha Navasana (Half Boat Pose). Repeat other side
29. Navasana (Boat Pose)
30. Bhujangasana (Cobra Pose)
31. Release, gently rock lower back
32. Supta Kapotasana (Reclined Pigeon). Repeat other side
33. Setu Bandhasana (Bridge Pose)
34. Savasana

Readmore »»

September 2010

Ashtanga Yoga Club Durham

Sunday Mysore 8:30-11 AM

Monday&ThursdayMysore 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

thanks for checking out our cute little blog!

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The Repeat Class

You know you teach a lot of classes when you can't, for the life of you, remember if you already taught a sequence to a particular group of people. I definitely repeat certain sequences at classes where there is no duplicate attendance. The problem, then, is I forget which classes I already taught it to.

The flip side is, I'm not sure the students would remember, either. Sometimes I think that I see an instructor repeating a sequence from the last class I took with them, but I'm never 100% sure. Yoga teachers definitely have poses that are their favorite to teach (I like supine twists with eagle legs... it works like a chiropractic visit on my back) and that sometimes makes me think I'm in a repeat class.

That wouldn't be the end of the world, either. I used to be a Bikram nut and didn't mind the repetition (until I did... and then I really minded). I think, however, that people come to my classes partially because I really do make my best effort to always change things up. To try and remember, I think I need to start keeping a yoga journal (lower case here, folks). In the meantime... what the heck did I teach my Friday morning class last week???!!! And will they notice if I do the same exact thing?

The Repeat Class

Here's a repeat class 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

Readmore »»

Liquid Breakfast

I am a prodigious eater. I'm hungry when I wake up and snack all throughout the day. To be on a raw diet I would probably have to eat nearly every waking hour. For breakfast today, however, I decided to go for the liquid diet.

My parents had given me some lemon grass stalks from my mother's garden. I boiled the cut stalks with ginger root for a half hour, mixed it with some local honey, and had a lovely tea. In warmer climates than Ithaca, New York, tea is consumed on hot days to help sweat out the heat. Today, here, it is supposed to be an unseasonable warm day, so I was getting a head start. I could also see this being a wonderful tea if you are feeling under the weather.

For substance, I made two green smoothies (yes, two... otherwise I'd be looking for a burrito in an hour or so). The first was kale, banana, peaches, soy milk, flax seed; the second I subbed apples for peaches. Maybe I put a bit more soy milk (mixed with water) in the second, but I found it to be more watered down. Both, however, were really lovely. Currently, I feel like the energizer bunny. Literally buzzing with energy. For example, you wouldn't know it, but I am typing really really quickly right now.

Liquid Breakfast

We'll see if I need that burrito, anyway, in an hour or so.

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
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

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All the single ladies

Note: this post was originally published yesterday, 8/31/10. That was my bad. I didn't mean to steal a day from Ms. Katherine. She wrote a pretty amazing post yesterday (of course, I'm biased) and I worry that my accidental posting covered it up. So, this is being reposted as a Wednesday entry. Please check out the *true* Tuesday post from Katherine!!! It's rocking, promise.

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There are many senior yoga teachers who are female. This may not have been the case back in the '50s, but it is now. Many of these "master" teachers are American, too. When I worked at Kripalu, I came in contact with quite a lot of them (they seem to all make the Kripalu trip sooner or later). And, what I noticed, is that the male faculty that came through often brought their partner (and sometimes children) with them. Sometimes the partner was also a yoga teacher and would assist during the workshops. What I also noticed is that, 9 times out of 10, if the faculty member was a female, she came alone. I think of the senior female members of Kripalu's faculty. There are quite a few and they are almost all single.

A (male) teacher once told me that we can get farther on the "path" if we are childless. The thought being, if you devote your life to someone else, it can be hard to get terribly far in your own spiritual development. I'm young, I don't have kids, but I saw his point.

I wonder if all of these single ladies made a choice. If somewhere along the way they led the examined life and said, "I rather not, thank you." If they chose to live alone and have a more solitary life. Don't get me wrong: they have a huge and beautiful community in yoga. But, that is a different beast all together.

I wonder if all these single ladies did not make a choice. If partners weren't able to keep up or never tried. If yoga, like a career, came before family and creating a family of your own. If potential partners looked at the women and called them selfish or unwilling. That they never found someone with similar goals on a similar path.

Even in the blogging community, I am very aware of the yogini mamas (Hi, Heather and Nikki) and the vast majority who do not have children. There are a lot of partnerships and relationships, but not a lot of kids.

Before I make a large-scale essay out of it, maybe some feedback. Do you see this? Am I projecting? Should I write a list of famous and not-so-famous single yoginis as scientific proof?

Here's a sequence for ya', from my favorite sequencer, Maria Cristina. Readmore »»