Wednesday, August 12, 2015
Theme: give the gift of awareness to yourself
Universal Principle of Alignment Focus: Open to Grace
Antidote: My awareness and my attention to my son is such a gift. it has always been true but I notice it even more now that he is older (he is almost 2). To be able to put all of my attention on him, in the moment, with out being on my phone, thinking of something else, or trying to multitask is truly a present for both of us. Like the quote goes "today is a gift that's why they call it the present" or I might change it to "this moment is a gift that's why they call it the present".
We can give ourself this present of awareness. When ever we take the time to place our total attention on what we are doing in the moment. How often is it that someone doesn't give you their attention? That is not a got feeling. How awesome that we can give ourself this gift! A wonderful place to practice giving ourself this attention is on the mat.
One of the many things I love about Anusara is It has taught me to open my awareness and give the gift of attention to myself in a healing way. Before I found this practice I focused my attention on, what doesn't matter, my weight or appearance but more frequently I ignored myself. In my asana practice I would focus on my breath as a way to ignore my body and go deeper into a pose, to deep and get injured. Putting attention on the breath is great and can be healing but not when all focus is on the breath and there is a conscious or unconscious detachment from the body.
We will practice this today by Opening ourself up and detaching from the many things that pull at our attention so we can give ourself the gift of experiencing each moment in our body, in the pose and notice how little alignment actions can both expand our awareness of our body/mind/spirit while keeping us anchored into the moment. What a gift! Give it to yourself!
Quote: "We are either a slave to the mind, or the mind serves our soul" Yogi Bhajan
1/2 sun 3x
Half moon sun stretch
Pec sterch- quad stretch- standing pigeon
Sun A 3x
Dolphin 1 min timing
W2 - rev warrior - Parsvak
W2 - bowing warrior - Parsvak
Scandasana- Wide leg forward fold - handstand prep tippy toes (second time hops)
Anjanyasana quad - trikonasana
Dolphin - pincha timed
Danurasana side to side
Urdha danurasana prep
Janusirsana -Matsyendrasana twist -Wide janu now over foot arm bones up
Root femur and round spine
Monday, August 10, 2015
Theme: learn to comfort yourself.
UPA principles of focus : Muscle energy and inner spiral.
Antidote: Sage was sick for 2 weeks he threw up multiple nights and got an ear infection. He wanted the comfort of his mom so much. It reminded me of when I was little and my mom would wrap he arms around me and tell me everything was going to be okay. In those moments I felt nourished with comfort and love. It has been such a gift to be the mother and the arms the wrap around Sage with comfort and reassurance. Through the practice of Anusara Yoga and learning to apply the Universal Principles of Alignment I have learned that I can create my own comfort, love and nurishment. I feel this most when I practice the second principle, muscle energy, contacting the muscles pulling the skin toward the bone evenly on all sides. It is a self embrace which we can infuse with comfort, love, reassurance or whatever we might need in that moment. How often do you want to experience comfort from someone and don't receive it? How awesome is it that we can give ourself this give? Very awesome!
Muscular energy is a terrific alignment focus when working toward hanumanasana, full splits, because the muscular engagements comforts our proprioceptors so we can go deeper into the pose while keeping our body safe. I like to think of proprioceptors as little alarms spread throughout the muscles and when these alarms monitor a stretch the alarms go off which seize the muscle up to prevent injury. However if you engage your muscle consistently for 30 seconds minimum those proprioceptors are reassured that the muscle is not in danger and the muscle can move deeper into a stretch. When I first learned this I was shocked. But through practice I have learned this is true. I go deeper and my body feels better when I engage! So get ready to give your self some comfort and some hugs with your muscles, you deserve it!
Apex: hanumanasana (the importance of me to comfort proprioceptors so we can go deeper safely into the pose)
Uttanasana engage muscles- ardha utt 3x
Utt- hrl twist
Utt- L- standing hip stretch- standing quad
Tadasana - vinyasa - AMS 3 hops 2 utt
Utt blanket roll under balls of feet- Malasana blanket roll under heals- paschimotonasana blanket roll under sit bones 2x
Hero with blanket roll btw calls and hamstrings moving from knees to heels in small increments
Dolphin leg lift
AMS- Parsvak hop switch Parsvak
AMS- trikonasana hop switch trikonasana
Utt- hrl- parsvot 3x - s.s- hop 3x
Tad- knee to chest- w3 - 3x- hanumanasana - AMS hop forward
Utt- s.s - hanumanasana - AMS hop forward
AMS 1 minute hold
Supta root femur
Windshield wiper twist
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