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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