Aug 14, Strong Vinyasa

19 people in class to day.

19? 19! A heap, too many, more than I can handle according to my Sunday morning conditioning. On average, these classes are no more than 10 people. Nearly doubling it brings along some thoughts of arrest. “I should put a 15 mat max sign on the door” or “A bakers dozen is our limit, unless you bring that many duck eggs” (I have a sweettooth for waterfowl ovum). What really happened was that I did not feel ready for something new.

When there are this many people, I need to bring something to class that will inspire and spark that long yearned for glow that comes post savasana. I need to show how uniquely ecstatic the practice of strong asana can be. So I quickly trashed the plan I had for the class and started making something else up on the spot.

All because I was thinking that my regular sequencing style, the style that allows me to have a class that is sometimes 3 and sometimes 19, wasn’t good enough. I need to be myself, teach my style and laugh often. It made me think of that proverb about chopping wood and carrying water and then I laughed a bit. Not sure if any of the 19 caught me giggling to myself. So I went back to my original plan, minus the handstand play, not enough wall space.

Opening

Baddhakonasana

Janusirsasana

Novel movements of the wrist

Cat/Cow

Down Doggy

Standing forward fold

Sun Salutation A, lead, two times

Sun Sals of choice for a few minutes

Down Doggy

Three point backbend

Vashitasana

Down Doggy

Warrior 1

Warrior 2

Side Angle

Reverse Warrior

Tree

thats most of the Kali series, we do it a total of 6 times, adding in some other stuff like 3 point planks and chatturangas, grasshopper chatturangas, hindu pushups, hanumanasana, parsvattonasana and some binds.

Backbending series

Jazz Hands Cobra!

Cobra

Cobra with bent knees towards head

Locust

Counterpose either malasana or childs

plow

shoulderstand

savasana

Strong Vinyasa, Aug 12

8 people

Opening

seated butterfly

janusirsasana

wrist openers

cat/cow

downdog

Kali series 3 times with Warrior 3 play, Hanumanasana and Sprouting Tree

We introduced so twisting of the hips and back

Laying prone with arms out perpindicular to the body. Lift the right leg up into a little backbend and reach the right foot to the floor near the left hip or left midback depending on flexibility. As we move, we bring some attention to the right shoulder, which generally wants to lift far from the floor, and give a little energy in keeping that shoulder near the floor.

From here we played with a similar pose from forearm plank. Letting the left shoulder come down to the left hand as the right leg lifts and reaches over to the floor on the left side. Bringing the right foot back to rest near the left as we press the left shoulder away from the left hand coming back to our plank.

Counterposing with yoga malasana, childs or crow pose before closing.

Plow

Shoulderstand

Fish

savasana

Ashtanga Play, Aug 11

Moved through the standing and half of the primary series with ease tonite. Having a steady group of regulars has had a great influence on the practice. Individuals are much more inquisitive in class and willing vocalize their curiosity. Engaging in dialogue during a set series definitely challenges the progression of the series, a fact that I hope everyone else in class approaches with the same nonchalance as I do.

Im noticing some difficulties as I attempt to bring a classic, more orthodox practice into my teaching space. With a set series, there seems to be less room to fit all the little curios that one finds in a pose. I find myself being at odds with maintaining a traditional standard of practice and wanting to rummage around in the playpen of contemporary yoga.

August 9, Ashtanga Play

We’re still playing with the first half of the Primary Series. Tonight we went up to Arm Pressure Pose, Bhujapindasana. We’ve also been doing ‘half vinyasas’, performing the vinyasa after a seated pose is performed on both sides. In between in each pose we’re trying Uth Pluthi for a few breaths in efforts to have a class with full vinyasas.

For the finishing series we experimented with dropbacks. First by using the the wall and then if someone wanted to, we attempted some assisted dropbacks.

July 31, Strong Vinyasa

5 peeps

Opening

Baddha Konasana

Janusirsasana

Pavritta Janusirsasana

Cat/Cow

Downdog

Uttanasana

Sun Sals of choice for 5 minutes

Kali Series with:

Grasshopper Chatturanga

Parsvattonasana

Warrior 3

From here we ventured into some of the poses from the Ashtanga Intermediate Series, Nadi Shodana

We played with Salabhasana Ustrasana, Laghu Vajrasana, Kapotasana and Pashasana

With this much backbending, we should be prepared for some new sensations in our body. Which is really just a welcoming way to say ‘this might make you say “ouch”’. Dizziness, falling, fear, worry, pain, suspicion may accompany us to our practice as we venture into the heart openers.

That said, as we play with these same heart openers, we could just as easily be filled with euphoria, generosity, love, felicity, effervescence, and wonder. We can never be too sure which companions will speak up as we practice.

After Ustrasana, there were some great questions about the shoulders creating a ‘shelf’ around the back of the neck. My shoulders tend to bunch up and create a similar shelf and I have a few ideas why:

1. I have long arms, as I arch back with hands on my heels there is a point where if I keep my hips lifted and reaching up with my heart, the length of my arms becomes a hindrance as the torso wants to arch back and down. My arms, being straight, jam my shoulders up around my neck.

2. Emotionally what I experience is trepidation and fear. When Im scared, my belly, heart and neck wants to be protected. The shoulders jump up to my ears to shield my neck. In Ustrasana, I am arching up and back, exposing my abdomen, heart and throat. This is an extremely vulnerable position to be in.  Add that to the fact that I am blind as to what is behind me. Can I trust myself to keep me from crashing to the floor? Similar feelings are aroused in dropbacks.

So to deal with number 1 we can engage in some fancy scapular retraction. This is when we squeeze our shoulder blades together. It can be felt if we hold our arms at our sides and bend them at the elbow so the forearms are parallel to the floor. Then attempt to bring our elbows to touch behind our back (do not ask someone to do this on a date, unless you want to act like the fratboy villains in every ’80s film). By engaging the muscles in between the scapulae, rhomboids, trapezius and latissimus dorsi, the shoulders are drawn down and away from the neck.

Number 2 is generally dealt with in the same manner. When the previously mentioned muscles are engaged, there can be a rather immense feeling of strength. These are some large muscles we are playing with here. Recognizing that we can cradle and even brace our fear by our own volition may be enough to relax and let the shoulders move away a bit.

Not to mention that when we bring energy to this area of the back, we are tilling the soil around the root of the heart chakra. Cultivating a lush, abundant little place for a root to reach up and out into its potential is basic knowledge for any gardener. If we play with this same intent, would the bloom of the heart be any different?

July 15, Strong Vinyasa

15 peeps

Opening

Butterfly

Head to knee

Head to knee side stretch

Cat/Cow

Down Dog

Plank with variations to engage the wrist and shoulders

Sun Sals of choice 5 min

Kali series x3

Wrist opening for Crow prep

Malasana

Crow/Malasana play

Crow

Side Crow

Straight Arm Crow

Closing

Ashtanga Play 7/12/2011

4 peeps

Sun Salutations A and B

Standing Series

Primary Series up to Boat Pose

Modified Finishing Sequence

Lots of progress with Jump Throughs and Hamstrings tonight

Visvamitrasana July 10th, 2011

Before he became a sage, Visvamitra was the King of India. Known to be a lion of a warrior and having a volcanic temper, Visvamitra demanded immense respect and obedience. Its this anger that, according to rumor, guided Visvamitra to yoga.

The following is a rumor Ive heard:

The King was traveling with his army across India and came up a little ashram, no more than a hut, where a sage lived with his cow and calf. Upon seeing the King Visvamitra (who may have gone by another name at this time, but thats no matter), the sage greeted him and offered food to him. The King accepted and was surprised when the humble sage brought forth enough food and drink for the entire army. Though curious, the King said nothing. As the day was getting late, the sage suggested that the King and his army stay for the evening. When the King accepted, the sage produced enough bedding for everyone. Again the King was curious and decided to engage the sage a bit and asked his name. Being a King, and a rather proud, kinda snobby King, he sometimes ignored basic communication skills. The sage replied “Vasishta”.

That night the King wondered about Vasishta and asked a few of his men if they had ever heard of this man. All that was said was that he was a powerful yogi who lived alone in the jungle, with his cow.

In the morning, Vasishta brought breakfast for the King and the whole army. With this the King could no longer contain his curiousity.

“Vasishta, how is it that a modest sage, with no more than a hut and a cow provide for my entire army? Do you have a secret stash of wealth somewhere?”

“No, I do not, I just have my cow, and she gives me all I will ever need,” he replied, patting his cow.

“Its just you and your cow and that calf? How?” The King was astounded and thinking the sage was lying, needed more information.

“Nandini, my cow, is a powerful divinity, granting me all I will ever need” Vasishta stated.

Upon hearing this, Visvamitra knew immediately who Nandini was and wanted her.

“Surely, Brahmrishi, this cow would be better off in my palace where she could provide for all the people of India. I will give you 100000 cows for her.”

Vasishta politely refused.

“Brahmarishi, I will give you 200000 cows, you will never need anything else.” The King implored.

“My King, I need nothing more as it is. I am now cowherd, how would I care for that many cows?”, Vasishta’s question sparked the infamous temper in the King.

“Rishi, have you forgotten who I am? I want that cow.” Visvamitra’s anger was rising, he was sure that he would leave with the sages cow.

Without any level of disrespect or condescension, Vasishta said, “Even a King can not have everything he wants.”

With this the King ordered his army to seize the cow.

From here, the rumor mill takes a few different paths. The rumor I’ll spread goes like this:

As the Kings army drew up its weapons and advanced upon Nandini, the cow charged and decimated the first wave of soldiers. This enraged the King even more and he ordered the ashram and the sage destroyed. So Vasishta decided to defend himself. Drawing in a deep breath, he let out the sound of Aum. The army froze at the sound. Some were so moved that they dropped there weapons, refusing to fight. Others, unfazed by the sound, charged forward only to be knocked over, paralyzed or killed, as they drew nearer to the source of the sound.

Vasishta closed his mouth, the sound stopped and the King took in his army. He was humiliated and left alone. In his anger he fled to the mountains to perform 1000 years of tapasya for Lord Shiva in order to earn the powers of yoga. He ended up spending 10000 years supposedly, but that’d be a long story.

Class today 7 people

Sun Sal A x5

Sun Sal B x5

kali series with hamstring emphasis

Hurdler Stretch

Wide legged forward fold seated

Hurdler stretch with bind

One footed Vasishtasana

Visvamitrasana

Savanasana

Strong Vinyasa Friday March 26

830 am class

5 people

Baddha Konasana

Marichyasana A

Pashasana

Sun Salutations x5

Kali Series x4

Supine Twist

Bridge

Shoulder Opening with Chair

Viparita Dandasana with Chair

Scorpion with Chair

Handstand Scorpion at Wall

Freeform for 10min

Svasana

Safe Spaces

A few yoga teachers were sitting around the  local-organic-juice-kirtan-om-nagchampa-zen-freetrade-internet cafe when the idea of safe space came up…

‘When is it that you are aware of how safe your teaching space is?’, asked a pony-tailed Yin teacher while sipping his kale and beet smoothie.

The Americano drinking Bikram teacher with the gauged ears piped up first, ‘The space is safe when I tell them it is safe,’ she stated with a rather fierce smile.

‘When the student tries the first dropback while I am holding the hips, the space is safe’, said the lithe Ashtangi who wasn’t drinking anything, there was a Mysore class in 8 hours.

‘When a students breaks wind, maintains the pose and claims the passing of wind out loud, the space is safe’, replied the poorly tattooed Vinyasa teacher over his heavily cardomomed chai latte.