Full of Power= POWERFUL

Science is now confirming what Socrates said in Europe and what the ancient rishis in India said thousands of years before that. Science (except for the medical field) is moving from Newtonian concept, everything is matter, to quantum physics, everything is energy. Quantum physics says within the workings of an atom there is just energy waves which emit electrical energy. 

We are of course made up of atoms. Every cell in the body has an atom, about 50 trillion to be exact. And each cell emit 1.4 volts of energy not much, but when you multiply by the number of cells in your body (50 trillion) you get a total voltage of 700 trillion volts of electricity in your body.

How cool that science is now confirming that we are made of energy! There are even types of technology that can show this energy in the body like kirlian photography. 

Know we have scientific proof that we are made of energy. That we are FULL of POWER. That we are POWERFULL! Just because we know this doesn't mean we always feel it. In tomorrow's yoga classes we will be working with the second universal principle of alignment, muscle energy to help us feel powerful on our body. 

-Class plans-

UPA focus: muscle energy 

Theme: we are full of power. Powerful 

Antidote: science 

Heart quality: pow·er·ful. adjective: having great power or strength.

Synonyms: able, capable, commanding,dynamic,  effective,  energetic, forceful, mighty, potent, strengthy, sturdy, vigorous, weighty

Antonyms: impotent, incapable, ineffective, unable, weak

Anusara 9-10:30 

-warm up- 

Table Shalabasana 

Table- Shalabasana - airplane - mod. Side plank 

Urdhva hastasana- half moon side stretch 

Utt:

lunge 

W2

-basic- 

Dolphin 

Partner phinca midline 

Sirsasana/ pincha legs together 

Sphinx 

Forearm plank with cobra legs lifted belly 

Cobra

-harder-

Parsvak- half moon- tree

Hrl - knee up 3x Eagle - w3 - w1

W1 clasp hands 

Sphinx quad - kick foot back

Trikonasana 

-apex-

Side plank tree legs or option full vashistasana

Side plank tree legs to wildthing 

-cool down-

Janusirsasana 

Ardha matsyandrasana prep 

Baddha konasana

FUNdamentals:

-warm up-

1:2 sun 3x

Lunge 3x

AMS 

-basic- 

Sphinx - lifted plank version 

Cobra 

W2

Mod. Parsvak 

Tree

-harder- 

Eagle 

Sphinx quad stretch 

Pigeon 

-apex-

Trikonasana 

-cool down- 

Ardha hanuman 

Frog 

Supta pada a b c 

Don't Let Life Get You Down

For the next month I will be subbing for my teacher Adam While he teaches some Anusara series in China! So cool. I am so honored I get to sub for such an amazing teacher. This is my class notes from this mornings practice. I felt very confident while teaching and I had several students come up after class to thank me and ask me questions. I am looking forward to subbing for him this month.

Class: Anusara at Centered City Yoga on Monday
Theme: Don't let life get you down instead rise up.
Antidote: on Sunday I had some plans: hike, garden, outdoor wedding reception to name a few. So when I woke up to a down pour of rain I thought what will me, my husband and my toddler do. Then I remembered that saying "Life is 10% what happens and 90% how you respond " we ended up going on a long drive and then doing some finger painting Halloween themed crafts. It was a great day. We can't control that life and gravity pull our physical body into a slouch. But we can control how we respond to that. Today in class we will respond by utilizing gravity pressing into our foundation so we can rise up!
Heart quality: co participate
Poe: first principle. Root to rise
Apex: Ustrasana
Props: 2 blocks, strap, blanket

-warm up-
Mod surya B with L one leg at a time 4x
-basic-
Lunge fingers clasp in front of heart- standing hip stretch
W2 fingers clasp in front of heart
Lunge clasp hands behind back- standing hip stretch
W2 - falling Warrior
Anjaneyasana- lunge
-harder-
2 blocks chat arm work
Hrl twist- w2
Mod. parsvak- Half moon chapasana
Lunge- tad quad- tadasana dancer
-Apex-
Pigeon quad
Danurasana
Blanket roll : Danurasana on belly
Blanket roll: danurasana on thighs
AMS
Ustrasana upright
Eka pada Ustrasana upright
Ustrasana full 2 blocks
-cool down-
Hero
Dandasana
Supta twist
Supta passive femur bone root

In A Rut?

Thursday's anusara class
Poe. First principle: side bodies long, collar bones broad. Muscle energy: arm bones back
Theme: someone asked the question on Tuesday: why is it hard to start new healthy habits and easy to stay in bad habits? Answer: Samaskaras
Antidote: rut in the road

Like a deep groove or rut in the road, a samskara is a tendency/habit/path that we keep tracking into. It is easy, comfortable, and our tendency to steer toward and fall right into it. There are only two ways to break out of a well dug samskara. First, we have to be aware of and acknowledge our tendency or habit and second, we have to create a new pattern. This is easier said then done. Think about this deep groove in a road, that is not only hard to get out of but to create a new groove is also hard. On top of that the new groove won't be as deep as the old more used one so to not slip back out of the new and fall back into the old is hard. It takes patience, perseverance and playfulness (because I don't like taking myself to serious).

A pattern I have been working with recently is anger. Lately when I have been getting angry I visualize I am digging my anger samskara rut deeper. I don't want it any deeper! I work to redirect my emotions and attitude to be compassionate, understanding, and patient.  I again visualize but this time I'm seeping the rut of this new pattern. That visualization helps me to realize that I don't want to stay stuck in this unhealthy pattern. I want to form a deeper groove for health and happiness.  It’s up to us to step into the yoga and make better choices as we apply our awareness and willingness to be choose which pattern we step I to and reinforce. Are we staying in a negative habit that we are comfortable in or can we move into unknown creating the known in a new way.

In this class we will notice our natural tendency to shorten the spine and round the shoulders forward. These tendencies are strength with lazy posture. This is a very deep samsakara for many of us. Today we will be awareness and then action into creating and deepening another option: side bodies long, colar bones broad, head of arm bones back.

Sequence;
Mod surya B one side at a time with lunge

Lunge clasp hands
Anjaneyasana- L- standing hip stretch
Hrl twist- w2
W2 - rev W
L- Quad stretch - Dancer

Pigeon quad twist
L.l quad- ardha hanuman
On blocks chat prep sbl, broad, abb one side at a time then both
Pec stretch at wall 3x
Pincha manuyrasana 3x

Camel
Camel quad
Natarajasana strap 2x

Fish crunches
Table press into one hand at a time then both to activate kidney loop while maintaining low back curve
AMS
Supta twist
Thigh bone rooting passive symmetrical

Vegan Basil Pesto + Roasted Veggie Recipe

Yummy Dinner

*Roasted Sweet Potato and Parsnips Ingredients:
2 sweet potatoes peeled chopped
2 parsnips peeled chopped
1/2 red onion (optional)
1-2 tbs extra virgin olive oil
Sea salt
freshly ground black pepper
4 tbsp basil pesto
1 tsp grated lemon zest
1 tbsp fresh lemon juice (optional)

Instructions:
Preheat oven to 425 F. toss veggies with olive oil, season with salt and pepper to taste. Bake about 25 minutes, until golden and tender, turning once or twice. Let cool a little bit. Mix pesto with lemon zest and juice (optional). Drizzle 2-3 tablespoons over sweet potatoes, serve the rest alongside.

*Vegan Pesto:
Ingredients
2 cups fresh basil
1/2 cup walnuts or pine nuts
1 to 2 cloves garlic, roughly chopped
1/2 cup extra-virgin olive oil
Sea salt
freshly ground pepper
1 tsp lemon juice
3 tbs nutritional yeast

Instructions:
Place the basil, walnuts or pine nuts, and garlic in a food processor fitted with the S blade. Pulse to combine, until the mixture is coarsely ground. Turn the motor on and drizzle the olive oil in a thin stream. Add the sea salt, pepper, lemon, and nutritional yeast, and pulse a few more times to combine.

Vata Balancing

With fall right around the corner which starts on September 22 with the Autumn equinox followed by the winter solstice and the commencement of winter.  It is a very transitional time, bringing cooler, dryer, windy elements into our environment which also enhances the wind factor in our own bodies. Vata is the wind dosha in Ayurveda that very often gets unbalanced during this time of change.

Ayurveda’s mantra is: ‘Like increases like,’ while ‘opposites balance each other out.’ So if Vata is in abundance in the climate, we are reflecting it as well by feeling an excess of air and ether in our bodies, And if your constitution tends to have Vata in it anyway, like me, chances are you will get extra ungrounded and thrown off balance.

However we can stay centered during the climate transition by practicing the opposites to balance. We can stay warm, moist, steady, rooted and engaged. This can be accomplished with:
*nutrition: think warm soups with root vegetables, warm tea with spices, cooked veggies. Two of my favorites is squash soup and roasted veggies.
*meditation: to let your physical body rest and slow down. As well as steady and slow your mind.
*pranayama: breath exercises to slow down you mind, body, and nervous system. The paranayama technique I have been using most frequently is spinal breathing. I image an elevator or light starting at the base of my spine as I inhale and travel all the way up to the center of my forehead and slightly forward by the end of my inhale. As I exhale I breath and follow the light or elevator back down to the base of my spine and pause before staring my next inhale. Repeating this for 5-30 minutes is awesome. If you want to go a little deeper into this technique as you exhale and follow the light or elevator back down, at the same time engage your pelvic floor muscles to press the breath out of your lifted spine. It is challenging to follow one thing down from your third eye to your pelvis (which is grounding) while pressing your breath and lengthening up in the opposite direction.  But once you get it going it is so centering and stabilizing.
Yoga: use your practice to stay grounded during this vata season with longer help poses, use your muscles to stay steady, work on rooting into your foundation and with that connection to foundation expand up to the sky (only as much as you can stay rooted) and focus on your breath. Forward folds and hip openers are great to cultivate grounded-ness. But backbends, arm balances and twists done intelligently  are also awesome but require more intention and work to cultivate grounded-ness.
Other lifestyle: warm baths, lots of sleep, oil messages, slow deep massages, sitting by a fire

*~*~*~*
My Tuesday anusara public class:

Theme: stay grounded during the change of the season with timed longer held poses
Principles of emphasis: 1st, 2nd, 5th root to rise

Surya Namaskar 3x

1 min timing:
AMS
Lunge
Anjaneyasana
Hrl- tree- Standing quad stretch- standing pigeon
Active pigeon
L.L quad W2- rev
Hrl twist- mod. Parsvak
1/2 moon - standing pigeon- W1
1/2 moon- standing pigeon - W1
W1

Tarasana uprights - fold
Baddha konasana upright- fold
Malasana
Bakasana
Pincha
Sirsasana
Sirsasana - bakasana

Camel block
Pigeon Mermaid

Matsendrasana twist
Supta passive femur root

Intentional or Habitual

Lately I have been thinking about the way we practice on the mat and how much, if any, it differs from the way we live off the mat. If we don't intentionally choice to practice differently we will practice our yoga postures with the same habitual misalignment's we practice off the mat. For example, if you work at a desk all day, then drive home and sit on the couch and then go to yoga and do a pose most likely your side bodies will be short and your arm bones will be forward and narrow, the same general slouching posture you were in all day. If we want to shift that habitual posture we have off the mat we have to stop reinforcing it on that mat.

This has really been settling into my brain lately.  And I love it. Yoga is a time I set a side so I can make healthier habits in my body, mind and heart.

I do this with my body already for sure. I make a point to do different more optimal physical alignment on the mat to help train myself to do better alignment off the mat. I also work to shift my attitude to a more joyful one, to train my heart to feel full and happy especially when my heart feels down off the mat.

However recently I have noticed that I don't make a point to change my mind from being habitual on the mat. Off the mat my tendency is to speed through my day as well as be hard on myself. I have noticed both of these mentally showing up on my mat. I am now reminding myself to slow down, hold poses longer, do less vinyasa and take a much longer shavasana or seated meditation. I have also been editing my mind talk to be positive and sweet.

I want my yoga asana practice to be a time I set aside to do things intentionally and not habitually so I can be healthier in my body, mind and heart.

Cozy Orange: Perseverance

Monthly blog for cozy orange. Am awesome apparel company I support. Check them out cozyorange.com. I am in love the with new Juno skinny yoga pants I just got. 

 I have been re-reading The Hatha Yoga Pradipika by Swami Svatmarama, I love diving into classic texts again and again because each time I read them something new sticks out. This time in chapter one what stuck out was Swami Svatmarama insistence that perseverance is one of the traits needed to bring success to the yogi. I have found this true not only in my yoga practice but in all of my relationships.

Perseverance has been such a key role in my marriage. Being able to move through challenges, continue to show up for each other and strengthen our skills of communication, patience and compassion lets us come out of the challenge even stronger and more on fire for each other than before.

Perseverance has also been a key role in my relationship with my yoga practice. I am able to show up on my mat or my cushion (even when I am too busy or I don’t want to) and work on my skill of connecting to Grace, to my breathe, and to the innate goodness inside of me. Practicing my connection to these during hard times makes them easier to connect to during good times and helps me stay more centered during both. Making time to practice every day a priority has been so beneficial to every area of my life. I do a handstand almost every day. If nothing more flipping upside down makes me very happy and empowered. I also make a point to sit for at least 5 minutes in the morning or at night.

I practice and teach Anusara Yoga, a style of yoga with a big emphasis on alignment. An area I have been working on in my asana practice has been stability in my knee placement. Second toe, middle of the ankle, knee and hip socket should be held in one line. I am a pretty bendy person by nature and if I am not focused my feet will turn out and my knees will knock in. This is awesome if I want to wear out my knee joint and ligaments quickly. Which I don’t! Since this is not what I want I have to really use my awareness and discipline to watch my placement, use my muscles (especially gluteus) and track my knee in line with my second toe. Yes it is tedious (although I love nerding out on alignment) but boy does it make a difference in how my ankles, knees, hips and even my low back feel. Being able to notice that I am coming out of alignment and putting in the extra effort to hold myself in good alignment takes such perseverance and is so totally worth it, in my opinion.

I think one of the biggest “ah-ha’s” I have had over the past few years is that perseverance and discipline leads to freedom and happiness. That is ultimately always my hearts deepest yearning, however I didn’t understand in order to have that freedom and joy I had to cultivate steadfastness and discipline. It is that pulsation, we have to have both. Now I know that if my marriage, my practice, my work, whatever it is doesn’t have as much joy as I want I need to sit down and figure out how I can refine my discipline so I can experience the other side of that pulsation. I want to add, that life isn’t all joy, there are bad situations but if I use my disciple I can always make the situation better.

As I write this I am in my backyard looking at the beautiful flowers that are so vibrant as a result of the crazy rain storm we had last night. Another example of perseverance, the flowers made it through the storm and as a result of enduring that challenge are even more beautiful and vibrant. I hope if you are struggling in any area of your life you will remember that enduring a challenge while holding steady to your intentions will eventually lead your back to joy and freedom. Success on and off the matt is determined by your perseverance like Swami Svatmarama writes in The Hatha Yoga Pradipika.


Hope you have a terrific day.

Self Trust

Class plan + sequence + theme notes

Heart quality: Trust, self trust
Principle of emphasis: open to grace (foundation) and muscle energy.

When we use the muscles to hold optimal alignment not only are we preventing future injuries and healing old injuries, we are also taking care if ourself in a way that develops self trust. In today's world it is hard to trust others. I lock my doors, i build walls around my heart and when I get hurt physically, mentally or emotionally I even loss trust in myself. By takin time on the mat to really take care of myself by integrating my body I start to foster self-trust. I start to feel and believe that I am not going to hurt myself and I make self care my first priority over how deep I can go in the pose.

In this class we will use our muscles to hold good alignment. I am going to really emphasis the feet engagement. So often the feet barely get used and lack of integration in the feet can lead to bunions, flat arches and can be a contributing factor to ankle, knee, hip, spine, and shoulder injuries since the feet are the foundation of the rest of the body. The way we are going to work the feet will be pressing the toe pads down so fiercely the knuckles of the feet lift up  we will do that a few times, I call this toe pad presses. Once that is developed then keeping the toe pads pressing then press the knuckles and ball of the foot down as well. When we do this in lung it is important that the heal is behind the knuckles of the foot instead of stacked right above the toes. That stacked alignment doesn't give you the ability to press the toes and turn on the muscles and lift the arch as much as when the heel is behind the knuckles but still off the floor. When the knee is on the ground in low lunge or kneeling chataranga the heels will stack right over the toes  that's ok. When the foot is active and presses the hip should lift up and drag back from that chain of muscular integration.

We will also work the muscles of the arms in pincha work. In this inversion the forearms are the foundation just like the feet are in standing poses so we will work them similarly. And we will trust that when we are strong enough that we can do some version of this pose without face planting.

1/2 sun 3x
Lunge
Lunge awareness in feet root to rise
Low lunge back foot toe pad presses , then ball and toe pads
Lunge back foot toe pad presses then ball and toe pads- tree
AMS toe presses
Lunge- tree
Pigeon back foot work with knee down an lifted
Plank - chat- cobra toe work

Wall pec shoulder stretch T arms
Forearm prep work
Dolphin don't face plant trust the strength of your arms
Dolphin leg lift
Pincha manurasana at wall

Tadasana block AL
Virasana blanket roll
Ardha hanumanasana 2 blocks

Seated pranayama centering with vajrapradama mudra (look below to learn more about this awesome mudra)
Shavasana

Vajrapradama Mudra: interlock your fingers and place your hands over your chest. It is the symbol of trust. Vajra means thunderbolt and in Buddhism the thunderbolt is a weapon against doubt, one that chases away mistrust. Pradama means confidence or trust. The symbolism of the interlaced fingers is a web. The web signifies our connection to everything around us. This helps us remember our connection to the universe and its grand plan for us. When we look at life as being part of a greater whole then we can start to see that everything that happens for us has a reason that we may not be able to see right now. This mudra is a symbol of unshakable trust and confidence, in yourself and in your faith. Use this mudra to restore confidence in yourself, to let go of mistrust of others, to gain faith in your intuition, and to restore hope and peace in the face of obstacles.

Bio, Mission Statement, Yoga Brand

I just started reading Michelle Berman Marchildon's new book The Weaver: Connect the Power of Inspiration to Teaching Yoga. A book to teach teachers how to authentically create a unique experience for their students and how to muster up inspiration to teach an awesome class when you are feeling less then awesome.

The first chapter suggest I do some journaling. Learn what I am selling and come up with a bio, mission statement and a yoga brand. She says this will not only explain to others what I want to accomplish but it will clarify things for me and serve as a quick reminder for why I teach.

Bio:

Kim is proud to say she is an Anusara-Inspired Yoga instructor ERYT and Licensed Massage Therapist. She is currently going through the process to become a Certified Anusara Teacher. Kim has been sharing her passion of yoga for over 9 years. She has studied and is inspired by Adam Ballenger, Tiffany Wood, BJ Galvan, and Jen Hecht. Her classes teach biomechanics to keep your body safe, themes to focus your mind and a up lift your heart. Kim’s classes are powerful and playful.  

Mission statement:

Yoga has helped Kim heal her body, overcome addictions, and learned how to look for the good in life. With this firsthand experience Kim helps students feel vital in their body, steady their mind, and open their heart.

Yoga Brand:

I teach because I want to students feel vital in their body, open in their and steady in their mind.

Ishvara Pranidhana

The first principle of Anusara yoga is called open to Grace , which is the practice of Ishvara pranidhana—surrendering (pranidhana) to a higher source (Ishvara). Ishvara pranidhana is a "big picture" practice. It shifts our perspective that helps us remember, open to and align with Grace.

Surrendering ourselves to something bigger than us – whether we call it God, nature, or the universe – is ishvara pranidhana. We spend so much of the day in our own heads listening to the endless chatter of our  thoughts.  This ingrained pattern is almost always in an effort to control our circumstances and gauge how we’re doing. When we open to Grace we are choosing to relinquishing this false sense of control and instead choose to open to something bigger.

I have been re reading my Yoga Sutras where Patanjali writes a lot about ishvara pranidhana. He says that if you can master this teaching you don't have to read any more of The Sutras because you’ll already have attained samadhi, the state of oneness which is the final limb of his 8 limbed path of yoga.

This teaching reminds me of another teaching from Patanjalis Yoga Sutras: Shraddha (Faith). When we have a deep abiding faith in the practices we have committed ourselves to then we can develop certainty on our path. We may not know exactly where we are going to end up, but with faith in our chosen direction we release fear and doubt, two very powerful distractions that will undermine the best of intentions.

*~*~*~*~*~*~*~*

Saturdays Anusara Yoga Class
Theme: 5th Niyama: ishvara pranidhana
Principles of emphasis: opening to grace side bodies long (physically opening ourself) + arm bones back (choosing to plug in/surrender/pranidhana)
Antidote: anusara certified written test

Centering seated

 Dynamic Warm ups - movement with breath, no holds, not technical, large muscles:

Tadasana- shoulder shrugs. Inhale: lengthen side bodies. Exhale: release 5x
Tadasana- shoulder circles. Inhale: on way up. Exhale: on way down. 5x each direction.
Tadasana: inhale: reach arms out around and up exhale: reach arms out and down. (Teach arm rotation at T)
AMS
Table- cat/cow
Surya Namaskar 3x


Poses that safely and effectively open hips and shoulders easier to perform, teach the actions:

AMV prep at wall: side bodies long arm bones back straight arms.
AMV L
AMV
Low cobra one shoulder one at time sbl + abb - then both 30 sec. Rhomboid squeeze
Cobra in finger tips one shoulder at a time then both
Lunge
Anjaneyasana shoulder blade plugging
Low lunge quad

Climax - poses that require the most strength, stamina and flexibility:

Eprk prep hands on hips or clasped behind back - life is good, clasped behind back- life is good. one at a time, then both at same time.
Ustrasana 2x hands on hips- life is good, clasped behind back- life is good. Side bodies long arm bone back one at a time, then both at same time.
Partner Ustrasana skull loop assist

Apex Pose:

Urdhva danurasana top of head with side bodies long practice plugging arm bones back. One at a time. Then both.
Partner urdhva danurasana practice plugging through elbows to back body. Option press up make sure shoulders are on back then partners hand behind head skull loop to power the opening of the heart.


•Counter & Cooling and quieting poses:

AMS
Twisting shoulders
Supine Twist of choice
Symmetrical thigh rooting

Savasana

Closing


I love this quote from Elena Brower: “We can commit to seeing beauty in unexpected ways. We can serve others by giving our resources, time or listening. We can be confidently attentive to our kids, our parents, our friends or our colleagues. All of these small actions of noticing, listening and acknowledging connect us to that state of surrender, recognition, and devotion.”

Chapter Summarys of Bhagavad Gita

I have been re-reading my Gita's and made a new chapter summary. I posted another blog in 2010 summarizing the Gita with bullet points and quotes.

Chapter 1: The predicament  

(Krishna teaches about karma yoga, the yoga of selfless action)
The story begins on the battlefield between two cousins the Pandavas (the good guys) and the Dhaartaraastras (the bad guys), Arjuna leads the Pandavas, they do what is right in the kingdom while the Dhaartaraastras use trickery and deceit so Duryodhana can hold the throne illegally. To uphold dharma war is necessary. Arjuna had the choice between having Krishna’s army or Krisha. He chooses Krisha to be his chariot driver and Duryodhana chooses Krishnas army. The story begins with Krisha driving the chariot out in between these two armies and Arjuna says “I can’t go through with it”.

 

Chapter 2: Arjuna asks the question
Karma Yoga

Arjuna tells Krishna “I am your student” and asks “what should I do?” Then Krishna begins his teachings. Krishna reviews the 5 acts of Shiva, he talks about how to be established in wisdom and says the supreme goal is to know your real nature and seeing the Divine in all.

 

Chapter 3: Get off your ass
Karma Yoga
Arjuna recognizes that he wants total freedom (moksha) and enlightenment. But Krishna tells him to get off his ass and join the battle. He says don’t avoid work, perform your duties but don’t be attached to the fruits of the outcome. Krishna also talks about obstacles on the path.

 

Chapter 4: Got Wisdom?
Karma Yoga
Krishna explains that he is absolute divinity manifesting in human body of Krishna. Avatars, like Krishna, appear on the planet when dharma has been disturbed. He explains the different levels of reality and that the duality in the world is ultimately an expression of wholeness, a single reality, Brahman. The gunas are mentioned. There is more talk about action and wisdom to see the oneness.

 

 

Chapter 5: See god in everything and align with that
Karma Yoga
Arjuna asks Krishna what path is better selfless action or the path of renunciation of action. Krishna says both actions lead to the supreme goal but the path of selfless action is better (5.2). The true goal of action is to gain knowledge of the Self, and Krishna encourages equal vision which is seeing the Divine in all. Krishna also talks about Samadhi.

 

Chapter 6: The Power of Meditation
Karma Yoga
Krishna gives an explanation of mediation similar to The Yoga Sutras. He encourages one pointed mediation and resting in the Divine. One aspect of meditation is the process of noticing habits and tendencies that disturb the peace of the mind. Krishna says to meditate sitting, in a quiet, clean and uncluttered place, to purify the mind. He uses the terms sthira and sthitah, to indicate a sense of unwavering steadiness. He also talks about who the true yogi is. He encourages moderation on the path.

 

Chapter 7: I am the Universe
(Krishna starts talking about the jnana yoga, the yoga of knowledge)
Krishna is revealing the truth of himself to Arjuna. Krishna says “I am the cause of the entire creation and its ultimate dissolution.” He talks about Maya and suggests devotion as a way to find the divine in the ordinary. Krishna speaks about prakrti but not with duality like in The Yoga Sutras but in wholeness.

 

Chapter 8: Brahman
Jnana Yoga

Arjuna begins the chapter by asking about Brahman and what happens at death. Krishna answers by talking about the cycles of birth and death to teach about how there is the changing world which is a reflection of the unchanging Brahman. Arjuna learns the only thing that brings moksha (liberation) is knowledge. Krishna also discusses nature, celestial realms (lokas,) and cosmic time scales (yugas).

 

Chapter 9:  Krishna tells us a secret
Jnana Yoga
Krishna speaks about being the Supreme Being who has created the world and lives in his creation. He also says there iare many ways to become lost in the world. He talks about the secret knowledge that even if you hear it, it is rarely understood. He says “fill your mind with me; love me; serve me; worship me. Seeking me in your heart, you will at last be united with me (9.34)”.

 

Chapter 10: Krishna is Everything and Oneness
Jnana Yoga
Krishna reveals himself the supreme personality of Godhead, the source of all, the one who is the reality behind the many, beyond duality. Krishna is Arjuna’s inner most self, Krishna is Vishnu, the sun, Shankara, Indra, Rama, The Gayatri...all the seasons, al the flowers, the symbol Om. Krishna answers Arjuna’s question about how he should meditate and he tells Arjuna about his secret powers. The five acts of Shiva are brought up. After explaining all of this Krishna reassures Arjuna and says “But what is it to know all of these details, Arjuna? Just remember I am and that I support the entire cosmos with only a fragment of my being (10.42)”.

Chapter 11:  Trippy Spiritual Vision
Jnana Yoga
Arjuna asks to see Krishna “as the supreme ruler of creation”.  Krishna shows Arjuna his full nature as God himself, the Lord of the Universe. However this can’t be seen with physical eyes so Krishna gives Arjuna a special eye so he can see the endless forms, blazing suns, countless arms, mouths, devas, devils, saints, saddhus, heaven and hell. Arjuna gets afraid when the light of God becomes a fire that burns and consumes all things, he sees people being killed and burning. This teaches Gods radiance is both a great light and a burning fire. Arjuna asks for forgiveness and then asks to see Krishna’s more human face.

 

Chapter 12: The path of Love = Bhakti
(Krishna teaches about Bhakti yoga, the path of love and devotion)
After witnessing Krishna’s awesome Universal Form Arjuna wants to know how to be a devotee and Krishna suggests Bhakti yoga, the path of love. Krishna encourages Arjuna to have a regular meditation practice because love and devotion can be cultivated through regular practice. “Those who set their hearts on me and workshop me with unfailing devotion and faith are more established in yoga (12.2)”.

 

Chapter 13: Knower and the Known
Bhakti Yoga
Krishna explains the nature of purusha and prakriti, using other terms like kshetra (prakriti),  kshetrajña (purusha), and jñeya (also purusha). He explains more about jnana, values, attitudes, and having a mature mind ready for knowledge (brahma-vidya). Krishna says that by developing knowledge one can become free from material entanglement.

 

Chapter 14: Gunas
Bhakti Yoga
Krishna explains the three gunas more which are forces that bind and control all conditioned. A soul can transcend these modes through devotional service. Krishna says the gunas appear and disappear the one steady is Brahman, he alone remains. Atman is Brahman. The Jiva is Brahman. Understanding this and seeing the truth of Self is Brahma vidya.

Chapter 15: Detach from the tree
Bhakti Yoga
Krishna begins by comparing the material world to a gigantic, upside-down banyan tree of samsara. He says detachment is the key to see through the delusion of samsara. Krishna also talks about the jiva, the subtle body, reincarnation, the need for maturity, and the perishable verses the imperishable.

 Chapter 16: Spiritual Mindset
Bhakti Yoga
Arjuna asks how to move toward a spiritual mind set. What should he do? What should he avoid? Krishna lists 26 values that need to be nurtured and understood to gain spiritual wealth. Krishna lists the qualities to avoid. He ends the chapter by saying instead of desire, anger and greed one should cultivate positive qualities and follow the teaching of Vedas.

Chapter 17:  Shraddhaa
Bhakti Yoga
Arjuna asks why people behave the way they do. Krishna talks about shraddhaa, deep faith and trust. He talks about how the gunas related to shraddhaa in terms of peoples temperament. Krishna talks about performing rituals and about the yamas and niyamas. Krishna ends the chapter by explaining ‘om tat sat’.

Chapter 18: Open to Grace

Bhakti yoga
Krishna ends his teachings by restating the first teaching verse. “Giving up all karmas, take refuge in Me alone. I will release you from all karma; do not grieve”. We are also told this In The Yoga Sutras of Patanjali with “Ishvara Pranidhana” surrender to Ishvara, the Divinity. This is our first principle Open to Grace! After narrating this conversation to Dhritarashtra, Sanjaya predicts Arjuna will win the war because he is surrendered to Krishna.

 

Hatha Yoga Pradipika: a quick summary

The Hatha Yoga Pradipika is regarded as one of the three classic Yogic texts along with the Gheranda Samhita and the Shiva Samhita. This 15th century text was written by Swami Svatmarama, and is said to be the oldest surviving text about Hatha Yoga. This text has been translated into many languages, including English.

Chapter 1 In the first chapter  he talks about previous yoga masters and lists names and descriptions of yoga postures. He describes how a yogi should eat, how much, and what foods. He also gives cautions that should be avoided if one wants to have a successful yoga practice. And lists what will bring success to a yoga practice (I love this) including: enthusiasm, courage, perseverance, proper understanding, determination and avoiding excessive contact with people. He says anyone can practice yoga and that everyone needs to work on eliminating laziness! “Success in Yoga is not merely achieved by reading authentic texts, wearing particular clothing, nor engaging in endless debate. Practice alone is what brings success culminating in the final goal of Raja Yoga” (1.66-1.69).

 

Chapter 2 In this chapter more asanas are described and as are techniques for ridding the body of certain injures and illness. He focuses a ton of pranayama (breathing exercises) and the effect breath has on the mind and the nadis. He explains how disturbances in the mind may be related to disturbances in the breath and learning to control the breath will bring steadiness to the mind as well as heal the body. He says the main reasons to practice pranayama 1. Get rid of the fear of death. 2. Purify the nadis. 3. Open the sushumna. He also talks about the six karmas, khumbhakasa and bandhas. “By proper practice of Pranayama, all disease are eradicated, but an improper practice gives rise to all sorts of disease." (2.15-16)

 

Chapter 3 Here he discusses various mudras which affect various parts of the body, and are meant to prevent disease and delay old age. Many of these exercises have symbolic as well as physical importance. These mudras are a way of focusing the mind and body. He talks a lot about kundalini and says that the main purpose for practicing the 10 mudras is to awaken the kundalini.

 

Chapter 4, This chapter discusses Samadhi and he gives us three definitions of Samadhi: 1) "When the Atma and mind become one"; 2) "when the prana becomes dissolved and the mind becomes absorbed"; and finally 3) "when al impulses to be anything just cease and there is the equality and oneness of self and super-self". (4.5 - 4.7).  He continues to talk about kundali, gives more pranayama exercises, and explains the four stages of greater integration.

Desert For Your Shoulders, a Video

If the video doesn't work go directly to the youtube video at http://youtu.be/YKG3QoJeKKc

This is an awesome shoulder therapeutic technique that can clear up head, neck, shoulder, elbow, wrist problems. I often teach it in class with a long strap. I made this video for my baby wearing group I am in showing how to do this technique with a woven wrap. Everyone should practice this on the regular. If you don't have a strap or a woven wrap be creative and let me know what you use that works.
enjoy

Svadhyaya: Self-Study

Saturday


Anusara
Heart quality: awareness, perseverance
Theme: fourth Niyama, Svadhyaya, self study.
Quote: Your teacher can open the door, but you must enter by yourself.  -Chinese Proverb
Principles of emphasis: thigh loop, inner spiral, outer spiral, pelvic loop, organic energy
A way to self study: what did the results of the cause and effect of actions your took. A cause is why something happens and an effect is what happens. In an alignment based practice we perform a universal principle of alignment. That action is the cause. We intentionally take an action. The effect is another action that happens as a result of the first action.
Examples:
Cause: we rotate the back leg in back and wide in an asymmetrical pose. (Inner spiral)
Effect: the belly and pelvis shift from the midline in the opposite direction the back leg rotated.
Cause: we drag the ball of the back foot asymmetrically forward (thigh loop)
Effect: the opposite end, in this case the top of the thigh roots backwards toward the hamstring (see saw principle)
Cause: wrap the front hip sit bone down and under in the front leg of an asymentrical pose. (Outer spiral/ pelvic loop)
Effect: that side glute tones and that side of the belly lifts and tones in.

We can also cause these effects. I
take inner spiral lifting my back thigh up and if my muscles are engaged it won't have the effect of shifting my hips. So I can cause my hips to shift. However it is not as beneficial as if I can create the effect of my hips shifting from taking the original action.

Off the the mat: after seeing the cause and effect of our actions on the mat we start to see the cause and effect off of our mat and we can start making more intelligent actions to cultivate the effects we want in our life. This take lots of self study to see what we care creating. By far this has been one of the biggest benefits in my life from Anusara yoga specifically. Looking at the cause and effect on and off the mat wasn't something I, personally got from a vinyasa practice. But I always say there are as many styles I fit the variety of students. I am happy I have found the style that resonates with my heart.

Examples:
Cause: a consistent mediation and home asana practice
Effect: more peace, steadiness and joy in my life. Stressors of life bother me less.
Cause: lack of sleep from tending to baby
Effect: irritable, forgetfull. This is an effect I don't like. So I am working at changing the cause and getting more sleep.


Anusara yoga is often translated as aligning with the Divine. As you practice this Niyama of self studying, reflect and see if the actions you are taking are having the effect of aligning you with the Divine. If it is awesome! Keep doing that. If it's not start changing your actions so you an cause a different effect.


Cat/cow
Lunge
Lunge
Low lunge glute work pick up back knee a few inches- L.l quad - l.l glute - hrl twist
Active eprk
 Eprk twist quad
Lunge- Tree - vira 3 - vira 1
Lunge- Stranding pigeon- vira 3
Upright dancer
Core work crunches
AMV
AMV
Pincha
Bridge
Urdhva danurasana
Partner eka pada urdhva danurasana  hands to hips help them organically extend from hips to feet. Then lift one foot partner takes hands to feet so they can organically extend ino partners hands
Legs up wall
Virasana blanket roll
Uttanasana
Root femurs symmetrically
Shavasana

FUNdamentals
P.O.E: thigh loop

Arm circles 3x
1/2 sun 3x
Short short lunge thigh loop
Short lunge thigh loop
Lunge thigh loop
Mod. Plank thigh loop
Short anjaneyasana thigh loop
Anjaneyasana quad stretch
Mod. Plank
Tadasana
Tree
Tree- w3 prep thigh loop standing leg
Standing pigeon
Eprk prep
Cat/cow
Mod. Mod. Parsvak
Mod. Parsvak
Supta root femurs

Adhikara

Anusara yoga notes from my Thursday morning class at metric yoga.

Principle of emphasis: organic energy
Apex: hanumanasana

Heart quality: sensitivity
Theme: adhikara, studentship
Antidote: as I am waiting for one of my teachers BJ to watch, review and hopefully recommend me to be an anusara certified teacher I am full of nerves. As I dig last my nerves I feel so vulnerable. So open. I can't wait to hear what she says. It's been a while since I have gotten feedback on my teaching from a certified teacher and I am excited that there will no doubt be growth in my teaching after I get her feed back.

I have written this so many times on this blog and I will write it again. I love that this practice is about refinement. I used to shutter when a teacher would call across the room "raise you arm in warrior 2" or something like that. I would feel like a failure. Now I love when I get a verbal or physical adjustment of how I can make my pose even better! I am so glad this is my new view. When BJ gives me my critiques I won't think I suck, why did I send this to her. I will think yippie! Now I know how to refine my teaching so it is even better!

I think that is an important thing for a student to remember. When a teacher verbally or physically suggests an adjustments it's only to enhance the brilliance that is already there. Not something you should feel bad about. This morning in class someone said I didn't even need an assist in a pose. I responded that I love the assists. That working with a partner helps up shift my practice tremendously.

How do you measure your progress?
Begginer a mind?

Cat/cow
Lunge
Active eprk
Active eprk quad
Low lunge glute work- low lunge quad - low lunge back knee lifts a little glute work- anjaneyasana
Dancer upright
Core work
Torture pose
Wall-oasana
AMV
Bridge
Urdhva danurasana
Blanket roll virasana
Hanumanasana 2 blocks foot to wall organic energy
Hanumanasana
Baddha konasana innerspiral outerspiral organic energy out know one side at a time 3x
Knees to chest ground femurs symmetrically

Sat Chit Ananda

Tuesday anusara yoga class
Props: block
Heart quality: celebration
Principles of emphasis: muscle energy and organic energy
Theme: sat - chit - ananda
Today we are going to focus on the second line line of the invocation “Sat-chit-ananda-murtaye”. Sat means truth or is, chit means remembrance or consciousness, ananda means bliss or celebration and murtaye means form. A murti is a Hindu statue of a god, and it is believed that the forms hold the qualities of consciousness that are associated with that god. Together this whole line means “This essence inside takes the form of truth, consciousness and bliss”.

I love this verse because it holds within it the two main reasons for doing yoga. Chit and Ananda. To learn more (which is really just remembering because we already know but we forget) and in this learning (or remembering) we find bliss which is cause for celebration.

Ultimately what we are re-learning about ourself is that we are awesomeness. Just imagine for a moment that you were the pure awesomeness and you wanted to experience yourself in a body. But once you became a body you forgot. You thought you were seperate and you became self conscious and doubted yourself.

When we chant the invocation, when we practice yoga it's an opportunity to remember! That you are total awesomeness!! And once we remember ourselves as pure awesomeness, we start to recognize others as that pure awesomeness too.

Chit is the remembrance (or re-learning) and ananda is the feeling in our heart when we do. When ever I chant the invocation the feeling tone in my body-mind-heart changes.  I feel connected, full of peace, and happy. These are all truth that I am reminded of.

 The yogi is on a constant search of remembrance and of celebration. We will forget. It is part of the dance. We forget and then we remember and celebrate. In this way our lives become this celebration! Life becomes a party as we walk around celebrating.

So today we are going to focus on that remembrance, remembering ourselves, our true selves as deeply awesome. :) And also remembering each other. So we are going to do some fun partnering exercises, to held remind each other, and celebrate each other.

Cat/cow
Lunge
Lunge side stretch
Low lunge glute work pick up back knee a few inches- L.l quad - upright twisted quad
Hrl twist- L.l quad twist
Eprk quad- Eprk twist quad
Lunge- Tree - vira 3 - vira 1
Lunge- Stranding pigeon- vira 3 -parvrita ardha Chandra chapasana block
Core work crunches (modified heel slides for pregnant ladies)
AMV partner
AMV
Bridge
Urdhva danurasana
Eka pada urdhva danurasana partner
Janusarisasana - Parvrita janusarisasana strap
Root femurs symmetrically
Shavasana

Awesome + Terrific

I have been watching videos of my self teaching so I can refine my teaching and prepare to go through the rigorous process to become Anusara Certificated. One thing I have learned watching these recording..... I say AWESOME and TERRIFIC so so so many times. I have decided I need new adjectives to describe the awesome and terrific actions students are making on their mats. I got into my dictionary and thesaurus and these are some of my favorite. (If you have a favorite that isn't on the list please share):

Phemonial
Magnificent
Terrific
Awesome
Amazing
Fierce
Beautiful
Stunning
Wonderful
Excellent
Rad
Splendid
Super
Superb
Fabulous
Great
Good
Nice

These have been added to the list from your comments. Thank you for your feedback. I am loving my expanding vocabulary:

Incredible
Steady
Solid
Fantastic
Gorgeous
Marvelous
Elegant
Brilliant
Spectacular
Neat
Swell

(My favorite from the new list. Solid. I am seeing I like the adjectives with S a lot)

Santosha: Contentment

We are on to the second Niyama this week, Samtosha (Contentment).

Life is a pulsation (spanda) of ups and downs. It is so easy for me to practice my yoga and this Niyama in particular when I am on an up swing. When life is good. However it is much harder when I meet resistance. That is when it is easier for me to let go of contentment and grasp on to anger, fear, sadness, and resentment. Some people think because I practice yoga and try to see the good I think all of life is good. I don't. There are horrible horrible things that happen in the world. I don't believe we have to think these  tragedies are good. However I do think we can find contentment and an acceptance that can keep our soul lighter during heavy times.

Yesterday I was struggling. Weeks of no sleep had caught up to me and I was at my edge. Full of resentment to my husband for getting to sleep while I am up all night nursing, rocking and singing to our baby. My head was full of frustration as I was planning my class with the theme santosha, I laughed. Here I was planning a class on contentment even during troubling times while I was experiencing a troubling time and not choosing contentment. I took a few breaths. I accepted the reality of the situation. Yes I am sleep deprived. Yes it sucks. But no I won't feed that by getting more mad and cultivating anger to the world. I will be okay with what is happening even though I don't like it. Funny thing is 30 minutes later my husband unexpectedly took Sage from me and took a 90 minute nap. How sweet!  

We can practice this Niyama in our asana practice by accepting where we are in our practice. Yes I would like to be able to do mandalasana again running out my stationary head  on the floor but after my c-section I haven't been able to practice this backbend. Although I don't like that I can no longer do that playful asana I can be content with it. Another way to practice contentment with asana is practicing poses you don't like. I used to get so frustrated when a teacher taught a pose I didn't like. As if they could read my mind, know I didn't want to do a certain pose so purposefully taught it. How rude! Now I love it. Because I can practice being okay, being steady, even smiling during a challenging experience. That is where growth happens.

I challenge you. Practice contentment. Santosha. On your mat off your mat. When life is good but more importantly when it's not.


Saturday Anusara
Props: blanket, 2 blocks, strap
P.o.e is, os. Oe

AMS:
Lunge
Lunge - short lunge- lunge
Lunge T arms twist- rev hand behind head- high runners lunge twist - l.l quad twist
L.l quad both hands- twist
Eprk active - Eprk quad  swivel hand
Danurasana
Eka padangustha dhanurasana strap
Crunches- crunches twist opst knee lifts
Ustrasana
Pec stretches at wall
Pinch wall
Eprk myriad
Triag mukhaikapada paschimottanasana
Root femur bones
Mantra missile strap
Symmetrical pose





Saturday fundamental
Poe: thigh loop

1/2 sun 3x
Lunge
Anjaneyasana
Tree
Pigeon
Camel
Bridge
Danurasana
Supta pigeon
Mod. Mod. Parsvak
Mod. Parsvak
Trikonasana
Seated twist
Root femur bones
Twist

Most Favorite Items For Baby 0-3 Months

I blogged about pregnancy and did so much research about how to prepare for and what to get during those first few months. Everything was so unknown and I tried so hard to grasp and plan the unknownable. Fast forward and now as I reflect I got a lot of items I didn't need (a flat bassinet, the swing, binkies, bottles..) and there were a handful of items I could have not lived with out.

Most Loved and Used Baby Items (not in any special order):

• Snuza: This is a little alarm that clips to babies diapers, if it doesn't feel a breath movement within a certain period an alarm goes off. I was so worried Sage would just die. That having him was to good to be true. If I could go without ever sleeping those first few days and I tried to just so I could watch him and make sure he was breathing. This alarm was so amazing especially because we did some co-sleeping because I knew before he would die I would be awoken by an alarm. The alarm did go off 2 or 3 times because it moved alway from his skin. But I would rather have it go off by mistake then not go off.
• Nose Frida: Little babies have such small delicate little noses. I did not like using the bulb they give you at the hospital. My husband insisted on using it and could never get the little boogers. He thought the nose frida, which is a little tube with a hose so you can use your mouth to suck them out, even though there is a filter so nothing goes in your mouth, was disgusting and he refused to use it. however in the end he would bring Sage to me and say "he needs to be nose frida-ed". This was a life saver. We had 2 one in the house and one in the diaper bag. This is my go to baby shower gift.
• Rock n' Play SLEEPER: we got a regular rock n play. But it is flat and Sage had reflux he needed to be tilted to sleep. This sleeper was great we still use it today at 8 months.
• Baby Wearing: I love nothing more then snuggling close to my baby. Baby wearing lets be get my snuggle on while I accomplish other things a nice walk, market run, dishes, laundry, hair, gardening... I used a moby to start with which is a cheaper option but is only good for the first few months because it is stretchy and cant carry much weight. Now I use an ergo or a woven wrap.

Hope this is helpful.

Svatantrya

Thursday
Poe: thigh loop. One indicator that thighs are back is that the greater trouchanter the boney proteberence on the lateral head of the femur should be behind the lateral malleolus (ankle bone). The skill is keeping the thigh bone back while activating the glute with outer spiral and pelvic loop. Since the glute is such a big powerful muscle it often with push the femur bone forward.
Props: blanket, strap, block
Theme: Svatantrya.  One of the attributes of the Divine, as recognized in Tantric texts meaning ultimate freedom. The teachings tell us that we also have this attribute which I find hard to connect to. I feel so limitted by my body, finances, heck even gravity. When I contemplate on this quality in my life I find it is through restriction that I experience freedom. For example the more control I use with my alignment on the mat the more freedom I experience as my body expands, I am also free to do what I want off the mat because I haven't accumulated injuries from my practice. It's a paradox in my option because the only way I can experience this freedom is through the practice of discipline.
Heart quality: discipline

Tad:
Lunge
Lunge- short lunge- lunge
AMS:
Low lunge quad
Kneeling mod. Parsvak- Mod.
ardha chandrasana TL
Camel
Danurasana
Eprk prep- Eprk active
Eprk quad
Trik- ardha Chandra chapasana
Standing pigeon- Eka pada galavasana
Wall:
Handstands 2x
One handed handstand
Utthita pada b
Supta pada b
Mantra missile strap
Root femur bones

This mornings class was terrific. I feel my confidence continuing to grow and it is reflected through my students. My regular students are growing and I get terrifically positive feedback after classes. I am feeling so blessed to have anusara yoga fallen into my life.

Saucha: cleanliness

After focusing on the yamas, the first limb of Patanjali’s eight-limbed yoga system which focus on our ethical conduct with others, now we are moving on to the second limb the Niyama (observance) which focus on our conduct with ourself.

 These practices involve the internal environment of body, mind and heart helping us maintain a positive environment to grow, and gives us the self-discipline necessary to progress along the path of yoga.

The first Niyama: Saucha often translated as cleanliness or purification. Many of the yogic techniques are aimed at removing impurities from the body, mind and heart, as well as strengthening their capacity to maintain a pure state of being. There are two main contributing factors to these impurities. Those that are external including friends, work, environment, drinks, food... And those that are internal including thoughts, organs, muscles, and systems of the body.

In anusara yoga we talk about optimal blue print. This is based off of the anatomical position and is the best posture for your body. The closer your body is held in optimal blue print the more healing that occurs and the further the body is from optimal blue print position the more dis-ease happens in the body, mind, and heart.

We can think of this in terms of purity or cleanliness by comparing our alignment to a lake. Let's say we have a body, and we will pretend its a lake, that has never been taken out of optimal alignment (which is never the case) then the lake would be crystal clear with no pollutants or dirt or anything clouding the waters. This creates a clarity connecting the body, mind and heart. Now let's say every time the body moves away from optimal alignment it causes impurities to enter the lake. The dirty the lake gets the harder it is to connect mind, body and heart. And let's face it a dirty lake in not such a joyful experience to visit. Now let's start moving back toward  optimal alignment that would be like adding a filtration pump to the lake to take out some of the filth that has been acquired from moving away from optimal alignment. This is just like the body. When it is heldmore toward optimal blue print injuries are healed, we experience more ease in the body, freedom in the mind and clarity in the heart. When we move out of this alignment depending on how long and far we are away from it depends of how dirty our body gets with injuries, how frustrated our mind gets and how clouded our heart feels.

Optimal alignment isn't ever attained it's not one specific position that is the same for each person. Instead it is a ruff posture that we are ether moving toward or moving away from. In asana we can begin to see what is out of alignment and we can use our breath and muscles to being out body more toward this clean alignment of not causing any injuries and healing old ones.

In every yoga pose we can practice alignment principles to bring us I wars optimal blue print. I remember my first teacher training 9 years ago we learned pose counter pose. The idea being that's how you kept yourself in balance. Practice a big backbend and follow it with a forward fold. However in anusara yoga when we are in a backbend we are still practicing the actions of a forward fold pulling the tailbone in and in a forward fold we are still practicing the actions of a backbend extending the spine backwards. In this way no matter what pose we are doing we can move toward alignment, toward clarity, toward purity.

Anusara
Principles of emphasis: outer spiral, organic energy. Optimal blue print
Theme: saucha: purification, cleanliness
Antidote: a lake

Tadasana
Uttanasana:
Lunge - parsvotonasana 2 blocks
Lunge- short lunge- fire glute- L
Eprk prep create curve with is/tl then fire glute with os
Active Eprk
Kneeling mod. Parsvak
Kneeling ardha chandrasana
Mod. Parsvak- ardha chandrasana
Parsvakonasana- vira 2 - ardha chandrasana
Low lunge quad- trikonasana- ardha chandra chapasana
Scandasana- ardha chandrasana - parvrita ardha Chandra chapasana- Standing pigeon
AMV up wall one leg lower, both legs
Wall-hanumanasana
Standing quad stretch
Eprk quad swivel hand
Eprk myrmaid
Partner Eprk strap
Blanket roll uttanasana 2 blocks
Supta fish crunches
Supta femur bone rooting
Supta twist





FUNdamental
Back leg straight. Front knee over ankle. Spine lifted.
Abaya mudra

1/2 sun 3x
Tad:
Lunge
Lunge
AMS:
Mod chat. 3x
Anjaneyasana
Tree wall
Standing pigeon wall
Wide leg forward fold
Vira 2
Vinyasa
Mod. Parsvak
Vinyasa
Vira 2
Vinyasa
Low lunge quad- trikonasana block &blanket
Lunge
Tadasana 1/2 moon stretch
Pigeon
Bridge 3x
Supta baddha konasana
Twist