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

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.

A Little Extra Umph

Tuesday Anusara Yoga
Theme; talking about the difference between the minimal required vs. adding a little extra umph with your effort.
Antidote: structures. fathers vs. dads. Baby wearing regular vs. reinforced. Regular produce vs. organic
principles of emphasis: outer spiral learning to fire the glutes (after establishing the actions of inner spilt and holding those with muscle energy)
Heart quality: effort
~*~*~*~*~*~*~*~*~*~*

GET TO KNOW YOUR BUTT MUSCLES:

Before you start working with these principles in practice, take some time to get to know your butt muscles:

· Gluteus maximus is the largest butt muscle (in fact, it’s the biggest muscle in your body), spanning from the side of the sacrum and ilium to the femur. It’s primary function is to act as an extensor of the hip, but it also laterally rotates (turns out) the hip in extension. This is one reason the back leg in most poses tends to have too much outer spiral. If your leg is fixed, gluteus maximus serves to scoop the pelvis under (retroversion). To feel its engagement, standing in tadasana holding your buttocks and stretch one leg back behind you, extending the hip. You’ll feel the gluteus maximus fire on that leg. Now try standing in tadasana and scooping your pelvis under. You’ll feel both buttocks engage.

· Gluteus medius is located on the outer hip, running from the outer upper hip down to the greater trochanter of the thigh bone. It’s primary role is in abduction of the hip, moving the leg away from the midline by drawing the greater trochanter toward the top of the hip. It also serves to stabilize the pelvis when you’re balancing on one leg (including when walking). To feel it, try standing in tadasana with both hands on your outer hips. Lift one leg straight out to the side to feel gluteus medius do the lifting. Interestingly, gluteus medius will also fire on the standing leg, to steady the balance by rooting downward into the earth.

· Piriformis and those other lateral rotators: There’s a group of six deep hip muscles that all contribute to lateral/external rotation the hip. The main one to note among these is the piriformis, will contract (and spasm) in an attempt to stabilize the hip when the inner thigh/outer hip team is not doing its job. Piriformis happens to sit right on top of the sciatic nerve, and so when it’s tight it can cause a shooting nerve pain down the leg (also known as piriformis syndrome), and due to its connection to the sacrum, it can also pull on the sacrum to jam the sacro-iliac joint. I have a hard time actually feeling these muscles engage; rather, I feel them best when they’re being stretched in hip openers, like pigeon pose. However, you will only feel them stretch if you get the inner thighs back and wide first, and maintain that while adding Outer Spiral.

Principles of Emphasis:

Muscular Energy For finding optimal alignment in the hips you need to tone the upper inner thighs (adductors) and the outer hips.

Inner Spiral turns the inner thighs in, back and apart (this is achieved by the strength of the adductors) and sets the head of the femur bone into the acetabulum (hip socket). The sitting bones widen, and the buttocks muscles soften their grip in order for these smaller muscles to create the inner spiral rotation. In asymmetrical poses the back leg needs more inner spiral.

Outer Spiral initiates from the action of the tailbone scooping under, and also wraps the outer hip back and toward the midline of the body. This involves the strong lateral hip rotators (piriformis, gluteus maximus, and other smaller rotators). When you engage Outer Spiral, make sure that the action of the butt muscles doesn’t override the alignment action of inner spiral. In fact, you’ll probably feel that the inner thighs have to work even more to keep the energetic flow back as you add the action of Outer Spiral. In asymmetrical poses the front leg needs more outer spiral

Organic Energy creates space in the joints by powerfully extending from the focal point toward the periphery. When the pelvis is the focal point the pelvic bones and tailbone move downward towards the earth, and the lower back and low belly lift up toward the sky. Gluteus medius is one of the key muscles involved in the rooting action of Organic Energy, and it creates enormous space and stability in the hip, especially when you’re balancing on one leg.

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

The sequence:

Tad:
Lunge inner spiral
Lunge- short lunge- lunge
AMS leg lifting work balance of is/os
W2
W2- mod. Parsvak- rev. Warrior
W2- mod. - parsvak- rev. Warrior
AMV prep L, AMV L, AMV wall
Bum burning exercises:
Tad - standing pigeon - half moon- tad 3x
Tad- parvrita vira 3- tad 3x
Partner ardha chandrasana (root down top hip)
Spastic pose (Start in uttanasana holding the big toes in yogic toe lock (first two fingers around the toe, thumb pressing into the floor). Engage the legs, especially by hugging the midline, and then widen the inner thighs back and apart. Shift your weight onto one foot as you lift the other leg straight out to the side. Gluteus medius, as an abductor, gets a workout on the lifted leg, while, as a stabilizer, gets a workout on the standing leg.)
Tree
Eagle
Butt massage on floor - Pigeon
Mantra missile
Shavasana

Brahmacharya: moderation of energy

Brahmacharya
Definitions of what it means vary widely – from total celibacy at one end, to the application of moderation towards all sensory experiences. If we look at the literal translation of the word we find "Brahma" means the ‘divine consciousness’ and "charya" in this context, means ‘living’ or ‘one who is established in’. A literal definition of the fourth yama becomes "one in alignment with divine consciousness" or "being established in divine consciousness"or sometimes translated to mean ‘walking with God’.

Looking at this from a place from moderation is realy going against the norm of society where we race around to acquire. We want more money, power, things. We want want want. An example of not being on moderation and living brahmacharya could be the show Sex and The City. Carrie with all the fancy shoes and clothes, Samatha with all her men, Charlotte chasing perfection , and Maranda always working more and more. Think about how much time and energy those women devote to their various obsessions and quests. Now think about what would happen if that time and energy was freed up and available for use in other things, like coming more into alignment with the divine.

Patanjali says in Surta 2.38 "Brahmacharya pratishthayam virya labhah.

Upon being established in brahmacharya, there is the attainment of vital energy."

We can apply this yama to our yoga practice by using our energy wisely. When you come into the pose and begin to apply the universal principles of alignment think how you can do the alignment and hold it well with the least energy possible. This way you arnt using up your energy to fast and teach yourself how to use your mind, body, heart efficiently.

I remember when I used to practice a more flowky style I would use my energy so quickly swinging legs around and doing dance like movement. I would use my energy so much I needed to come to child's pose frequently and would leave the class equashted and drained. Now when I practice I work hard for sure but I don't experience that same equation. I rarely take a child's pose and never teach child's pose. I do this because it helps students learn to pace themselves and not burn out. I leave class feeling like I worked by refreshed and at ease, not like I need a nap.

Toning the low belly is another way conserves prana (life force energy). A teacher once explained to me that "dropping the lower belly splatters our life force out in front of us". Conserving this pelvic energy can them be channeled up the spine (along the shushumna channel) to the heart, anahata chakra.

Anusara 1-2
Heart quality: concentration
Poe: outer spiral, organic energy

Tadasana - L 3x:
1st: L
2nd. L - short L fire glute - L
3rd. Glute firing: L- hrl twist - W2
AMS
L
Mod. Parsvak- scandasana- half moon
Mod. Parsvak- parsvak- scandasana - half moon
Glute firing exercises:
Tad- standing pigeon - half moon 3x
Tad-standing pigeon -parvrita vira 3 3x
Anjaneyasana quad
Pigeon
Pigeon twist quad
Pigeon quad
Pec stretch wall
Handstands wall
Forearm balance wall
Fish
Bridge
Urdhva danurasana
Root femur symmetrically
Fish crunches- shavasana




FUNdamental's
Poe: TL, ABB

1/2 sun 3x
Tadasana- lunge 3x
Chest stretch wall
DD prep wall
Vinyasa prep wall
Sun A 3x
Dd- L
Tree
Tree
Standing pigeon
Pigeon
AMS- w2
AMS- mod. parsvak
Sphnx quad
Supt pada- a- b strap
Trikonasana- wall block
AMV
Janusirsasana
Sucasana twist
Shavasana

Create the Life You Want... And Tone Your Behind

Theme: create the life you want. What does this mean... To me it means I need enough freedom in my life to let opportunities, magic and the good stuff come in but at the same time I need enough discipline to not let to much good time in my life is chaotic and control to open to not prevent opportunities.

Same goes with the health of our lumbar spine. We need openness so the lumbar spine extends going in and up but if we don't have any boundaries we can have to much curve causing a collapse or we can be to stiff where the curve goes the other way and is rounded in flexion which we don't want. To create a happy healthy low back and life we need the dynamic balance of both freedom and discipline to hold the freedom.
Poe: muscle energy/midline, inner outer spirals
Props: 2 blocks, blanket, strap


Utk- utt inner spiral vs. outter
AMV prep ""
AMV L ""
AMV ""
Tad- L 3x glute work :
L
L short l time butt long lung
Lunge- standing pigeon- twisted warrior 3 butt toner
Glute firing exercises
Active pigeon
Pigeon twist quad
Active pigeon quad
Parsvotonasana- scandasana- trikonasana-
Ardha hanuman ankle loop
Uttanasana feet on blanket roll
Uttanasana blanket in hip crease
Matsyandrasana
Fish prep crunches to help create natrual cures of spine for shavasana

We first made sure everyone understood thigh loop and inner spiral. The muscles that create and hold these actions are much smaller then the gluteus muscles so they bed to be established first. Then we did lots of breaking down on firing the gluteus with outer spiral. Students seemed to really enjoy the burning bum action.

Asteya...or a-stay-a-way from what does not belong to you (non-stealing)

Teaching 2 Anusara classes tomorrow level 1-2 9-10:30 + FUNdamentals 10:45-11:45. Both classes we will talk about the third yama Asteya...or a-stay-a-way from what does not belong to you (non-stealing) the first class we will look at how this means not seeing you are surrounded with abundance is a form of stealing from yourself just like thinking you can't do challenging yoga poses so not really trying. At the same time we can't forget that doing poses that are to advanced and we can't maintain the alignment is stealing from our future health and happiness. We will work stronge  muscle energy in the upper body and do fun poses like Ganda Bherundasana  (Formidable Face Pose/ chin stand) + eka pada rajakapotasana (full pigeon).  The second class we will focus on the basics. Gotta love how basic seem simple but can have so much depth if you look into them. Don't steal. From others from yourself. Practicing yoga can help is not steal from our health and our future longevity. Patanjali states that when one is fully engaged in astaya, non-stealing, all the wealth of the world becomes yours. As it's often said, the greatest wealth is one's own health! We will also focus on the basic yoga postures and how a simple foundation can help hold the spine and heart up better.


Anusara 9-10:30
Theme: Asteya...or a-stay-a-way from what does not belong to you. Not stealing in the basic sense but This third Yama also speaks to not stealing from yourself. Not thinking that you are surrounded with abundance is a way of stealing from yourself, just as is thinking you can't do a certain yoga pose so not giving it a REAL try.
Peak poses: Ganda Bherundasana  (Formidable Face Pose/ chin stand) + eka pada rajakapotasana (full pigeon)
Poe: open to grace, muscular energy, shoulder loop

Tadasana clasp hands chest stretch - vinyasa - shalabasana
Cat/cow- knees/chest/chin push ups 3x
Fish
Lunge fish arm
Knees chest chin- low cobra
Active pigeon -Pigeon twist quad
Knees chest chin- low cobra
Anjaneyasana - scandasana - ardha chandrasana chapasana
Knees chest chin- low cobra
Anahatasana
Camel
Core work:
Crunches
Crunches opst knee to elbow
Bicycle crunches
Fish
Mod. Chin stand 2 blocks medium level
Mod. Chin stand 2 blocks lowest level
Mod. Chin stand one knee on ground one leg lifted/ maybe foot to opst thigh
Chin stand
Torture pose:
Anjaneyasana reach arms to wall-  Eka pada raja prep ""
Urdhva danurasana wall
Eka pada rajakapotasana partner strap
Matsyandrasana twist
Femur bone rooting
Tadasana (strap) shoulder loop neck stretches
Shavasana (manual shoulder loop adjustment)

FUNdamentals 10:45-11:45
Theme: Asteya...or a-stay-a-way from what does not belong to you getting back to the basics with morals right and wrong non stealing seems simple but there is so much to it. Just like the foundation of out yoga pose, seems simple but there are so many refinements.
Poe: open to grace. Foundation.
Heart quality: softness

1/2 sun 3x
Tadasana- lunge 3x
Chest stretch wall
DD prep wall
Vinyasa prep wall
Sun A 3x
Dd- L
Wide leg forward fold- star
W2
Mod. Parsvak
Tree
Standing pigeon
AMS- w2
AMS- parsvak
Sphnx quad
Supt pada- a- b strap
Trikonasana- parvrita trikonasana wall block
L stand prep
L AMV
Janusirsasana
Matsyandrasana twist
Shavasana

Ge

Transitions

Poe: open to grace (foundation of feet and hands? knee in line with second toe, inner body bright)
Theme: Keeping the alignment coming in, Sustaining and coming out of a yoga pose. Continuous action. the old adage that the journey is just as important as the destination.  Annie Allen, describes transitions as the seams that connect the pieces.  The pieces of our practice.  The pieces of our life.
Antidote: Five acts of shiva. Walking or biking vs. driving. I am so much more present during the transition of getting from one place to another.
Quote: “Happiness is not a state to arrive at, but a manner of traveling.”
-Margaret Lee Rumback


Tadasana- Lunge 2x
Dd- Lunge
Anjaneyasana- L
L - W2- DD
Mod. Parsvak knee down
Parsvak
Tree
Anjaneyasana twist- lunge twist - W2
Active pigeon- pigeon twist quad
Anjaneyasana quad- scandasana
Pincha prep (just like we have been working in the legs root down through forearms, wrists hands to stabilize joint and not collapse while keeping ribs in. )
Pinch manyurasana
Seated forward folds
Seated meditation

Forgetting and Remembering

Tuesdays Anusara Class
(Ray's bday, Kathlyn first class back afer shattered humerus/scapula/collar bone)

Theme: Our practice is one of forgetting and remembering. Whether it is regarding our postural alignment on the mat or how we are aligning with people, places, things off the mat.
Antidote:  Shiva dances the Ananda Tandeva on top of his vehicle, Apasmara the Being of Forgetfulness/ ignorance. Apasmara Purusha has the face of a demon and body of an infant (how interesting). The word Apasmara means forgetfulness and symbolizes the ignorance that makes us lose our balance and consciousness and run after sensuous things. Symbolically, Shiva standing on Apasmara is asking us to crush our laziness, ego, jealousy, envy and hatred and realize the Supreme Truth. Knowing that forgetting is part of life allows me to forgive myself and be more soft with myself. Sometime on the mat and off I can start to beat my self up, why did you forget kidney loop, why where you being self fish... But that's part of life. I forget and I come back into rememberence. I forget and I feel small and alone I remember and I feel complete and loved.
Poe: open to grace (foundation) muscle + organic energy (focal point)

Surya Namaskar A3x
Lunge
Lunge
Anjaneyasana quad
Parsvotonasana 2 blocks
Dancer quad
Dwi hasta padadasana
Upright L
L stand
Handstand partner (sing happy birthday to ray while she demos)
Handstand
Tree
Pigeon
W2- rev W- Mod. Parsvak
Trikonasana
Parvrita ardha hanuman block
Hanumanasana
Janusirsasana/ triang mukhaikapada paschottanasana

Satya: Truthfulness

The Yoga Sutras, believed to have been written some two centuries before the life of Jesus Christ. Patanjali gives the yamas as basic rules of living. The yamas and niyamas are the doS and fonts of yoga. Similar to the 10 commandments but if you don't follow them you don't go to hell. Following these rules helps the yogi suffer less. In  the second chapter of the Yoga Sutras, Patanjali states significantly in verse 16 that “the sorrow which is yet to come is to be discarded.”

     Satya, telling the truth has many layers. The first and most obvious is speaking the truth to others. Being vigilant that what we say is true is less likely to hurt another which supports the first Yama, non violence. Just like we should speak the truth to others we should also speak the truth to ourself.
This is the next layer of satya has to do with inner truth. This is the difference between honesty vs. integrity. Honesty is speaking the truth externally. While integrity is what we do when no one is looking and how we speak to ourself.
Consciousness

Let's break down the Sanskrit : “Sat” means the eternal unchanging Truth “Ya” is the activating suffix which means “do it”. By this definition, satya means aligning and being in harmony with the ultimate Truth.  We chant this in our invocation. If the un changing truth is that we are all one when we act/ do it from this place we act kind to all, ourselves included again supported the first Yama, ahimsa.

As I focused on practicing Satya this week one area I noticed where I was avoiding looking at the truth was my credit card statement. Gulp. Thinking maybe if I don't look at it I can pretend it's my happening. But unfortunately it only gets worse with no awareness. Which is similar to my kidneys. If I don't keep an awareness on my likelihood to collapse my kidneys it will only get worse and cause back pain. I have to look at the truth of my tendencies so I can move into better harmony.

Another example off the mat, your in a relationship and you think it is so great and you are so in love but he is beating you. You don't let yourself see that part so you can go on thinking at a good relationship. We have to look at the relationships we are in and see if they are truly/ truthfully good for us. And I'm not talking about just your relationship with your significant other but the relationship you are in with everyone and everything. Your family, job, food, body, environment... I remember my first anusara class I was shocked when a teacher suggested I feel my own butt and help widen it. What a foreign concept! Fast forward 5 years and I love palpating my body to a) help it come into alignment and b) notice I it is doing what I want it to do. For example when I draw my thighs back do I get a curve in my low back? When I squeeze my legs toward the midline do my muscles fire? I am still amazed to this day that I think I am doing certain alignment principles and think I am getting a certain result but upon further investigation find that I am not actually straightening my back leg when I think I am.

In today's classes we will be focusing on muscular energy and really investigating how our muscles engage. What is the truth? How do you engage the truth?

Second Yama, Satya = truthfulness.
Poe: muscular energy
How do you engage the truth? Investigate for the truth. Are you muscles really engaged?

Anusara:
Lunge
Low lunge forarms
Anjaneyasana - l.L quad
Active pigeon
Warrior 1
High runners lunge twist - w2
Wide leg forward fold - scandasana - scandasana
Trikonasana
Eka pada quad
Eka pada twist quad
Ardha hanumanasana
Ardha hanumanasana ankle loop
Parsvotonasana 2 blocks
Partner handstand legs isometric "L"
Kick handstand
Torture poses are wall:
Low lunge pointed
Anjaneyasana flexed reach hands to wall
Janusirsasana

FUNdamental:
Tadasana lunge 3x
Lunge- Tadasana blanket 3 pushes, hold
Standing pigeon wall
Wall mod. Chat
Wall spider finger cobra
Sun A 3x
W2 blanket
Star:
Wide leg forward fold
W2
Mod. Parsvak
Handstands wall
Supta pigeon
Bridge
Bridge blanket
Bridge
Janusirsasana
Strap ground femur point/ flex foot
Strap supta pada a, b, c

How do you show up?

Thursday Anusara Yoga Class
This class was fun. We worked on engaging the muscles piraticularly the adductor (inner thighs) so inner spiral would widen the back of the pelvis helping us square off in first warrior pose and the outer spiral to create freedom in hip flexor sand extension of spine

Theme: Show up
Antidote: part of the story of Virabhadra
Apex: Virabhadrasana 1/ first warrior pose
Principles of emphasis: using lower body alignment (inner and outer spiral) to adjust the pelvis and support + extend the spine better (open to grace)
Heart quality: steadfast + patience

Lunge
High runners lung twist - w2
Active pigeon
Parivrtta Eka pada raja quad prep
Eka pada raja quad
Ardha hanumanasana
parivrtta ardha hanuman block
Virabhadrasana 3 prep - standing pigeon
Lunge- virabhadrasana 3 prep- lunge
Virabhadrasana 3 wall hands -L 3x
Virabhadrasana 3 wall foot
Handstand L
Handstand kick
Virabhadrasana 1
Virabhadrasana 1
1/2 vira 1/2 pachimo- Krouchasana
Hanumanasana
Matsyandrasana

The Nag

Tuesday. Anusara-inspired Yoga
Stay With Me A While

I lived with her night and day--
the Nag.

I don't mean my wife or mother-in-law,
they are both angels.

I am talking about that voice in me that would not
let me hold each moment
as I did my son when
he was born.

How to slay the Nag?

I am afraid I have become fond of you,
dear student,

if I spoke the answer,
you might
run.

~Kabir

Theme: what is your nag? My Nag is the voice of distraction – anything that pulls me away from the enjoyment of the moment.  It’s my own voice, with its priorities screwed up. plugging into the moment, looking for the good.

Sucasana arm bone plugging
Sucasana inner/ outer spiral
Sucasana twist is/os
Supta arm bone plugging
Supta root femur bone strap
Supta pigeon/fish
Supta pada a- b strap
Tad- lunge 2x
Lunge- anjaneyasana - ardha hanumanasana 2 blocks
Parsvotonasana 2 blocks- standing splits
Funky parsvotonasana - standing splits- 1/2 moon - standing pigeon
Tree
Star:
Mod. Parsvak
Wide leg frwd fold- trik block
Trikonasana- parsva trik block wall
Handstand wall 3x upright, L, kick
Hanumanasana
Supta pigeon - femur rooting
Supta pada a- b- c strap
Supta twisting core
Bridge

Ahismsa: Nonharming

The yamas and niyamas are the first 2 branches of Patanjalis 8 limbed path (ashtanga yoga). They are like the do's and donts of yoga that promote inner and outer peace and bliss. John Friend said, "they create harmony within you, and in relationship to your environment and to others. Where there is harmony, consciousness can expand, they lead us to a natural revelation of insight into the nature of being, and joy naturally arises." They also provide a mirror in which to observer our practice, giving us infinite opportunities to transform our Self. I find when I am in alignment with the yamas and niyamas I experience more peace, truth, abundance, harmony, contentment, self-acceptance, and love.

Ahimsa is the fist yama, This word is usually translated as non-violence or non-harming. If we break down the Sanskrit we learn that "himsa" can be translated as "lion" and "a"  is a negating prefix. So "ahimsa" can be translated as "not like a lion". I love this. It reminds me to come from a place of calmness and the heart instead of the impulse of anger and causing harm.

Violence happens through our words and thoughts as well and can be just as harmful as physical violence. To practice ahimsa is to be so aware with our interactions with ourselves, our thoughts and our interactions with others. To incorporate ahimsa into your life, look at all the attitudes you have that might be keeping you from feeling at peace. Write down your five most negative thoughts, these thoughts themselves are a form of violence.  Just noticing the negativity will help you stop feeding the thoughts and will lead you toward peace.

Ahimsa tells us not to hurt other people, the planet, animals.. The law of karma tells us that when we hurt another that that suffering in which we inflict will inevitably will come back and hurt us. When I think of ahisma I am so reminded of the hurt I can inflict on myself. How often do we physically, emotionally and spirautally beat up on ourselves. I know I can be ruder to myself then I would someone I hate. This yama is a reminder to love thy neighbor and to love thy self.

We will be talking about ahimsa in my Saturday classes this week and will continue to over through the yamas and then the niyamas over the next 8 weeks. Ahmisa fits so beautifully with anusara yoga because we do a lot of harm to our bodies with our habitual posture and we can also do a lot of violence to our self with our yoga practice not practicing alignment. We can practice self love with a good strong alignment based practice.

Back bending sequence

Saturday anusara-inspired sequene. This class was a lot of fun. We talked about devotion and being a powerful server of love.

here are some pics of me doing this sequence at home

Dharma
be that which nourishes and sustaines ea
Root femurs
Supta pada A
Root femurs
Bend knees lift feet crunching twist, working top of abdomen, exhale lift and twist – bicycle
Bridge- hold shin bones lift up heart
Supta pigeon hamstring stretch grab bottom leg over head
Supta pigeon bridge
Supta pada A
Rock n roll up- navasana
dd-utt
½ moon stretch
½ moon stretch one leg
Utt- vinyasa
Lunge- with ½ moon side stretch both ways- Anjali twist open arms to T rev lunge twist hand on upper back forearm behind head- fingers to floor high runners lunge twist- l.l twist quad on outer edge of front foot, kick foot into hand backbend, then move foot to butt for deeper quad stretch
Shalabasana clasp hands- parsva shalabasana rock over onto one side lift top leg poption grab back foot with hands and kick- back through center switch clasp hand other finger on top rock over to other side- center- cobra lift up hip look toward
belly power in belly then lower hips and open chest
Mod. Parsvak
Bow w2 finger on floor inside- trik
Bound [strap] parsvak- bound trik- parsvak
Anahatasana
Dolphin
Anjaniasana reach hands to side turn palms up grab mat for power
Handstand wall
Pincha up wall
Pincha front knee bent
Hanumanasana fold frwd or to midline to inner spiral hanuman calls on our devotion to love
Bridge hands under hips extend legs out straight feet flat on floor, neck lifted
Urdhva Danurasana heels up
Urdhva or bridge leg lift
urdhva 2 walk or bridge legs out together straight
Root femur bones
Twist both knees bent- gallopers twist
Succasana twist

This to will pass. Thursdays sequence

Thursday:
This to shall pass
Thinking a situation is permanent
Antidote: the flu
Our position specifically the shape of our spine
P.o.e: inner spiral, outer spiral

Lunge- step forward tad knee up2x
Half sun 3x
Standing pigeon
Standing pigeon
Tree
Warrior 2
Warrior 2
Mod. Parsvakonasana
High runners lung twist- w2- mod. Parsvak
Mod. Parsvakonasana - half moon
Scandasana- half moon- standing pigeon
Standing wide leg forward fold
Trikonasana
Handstands
Supta baddha konasana legs up wall
Janusirsasana
Half double pigeon
Double pigeon block
Double pigeon
Wide leg forward fold to side
Wide leg forward fold
Supta baddha konasana

Class Notes for the Week

Having a baby is really affecting the amount and the quality of my blog. I dont want to totally neglect it so here are my ruff notes form the 4 classes I taught this week at Metric Yoga.

 After focusing on shoulders for the past few months we have returned to the lower body focusing on inner and outer spiral to stabilize the back in the back bends.

Tuesday:
Theme: baby grasping from birth our jobs is to learn to soften and open.
Antidote: we grasp in the low back muscles which causes ether a flat back or a hyper lordotic curves back. Both cause back pain
Poe: inner spiral and outer spiral to do backbends without pain

Supta knees bent inner/outer spiral supta tadasana
Table- Dd
Tadasana half moon side stretch
Dd
Lunge - vinyasa big cobra
Lunge - vinyasa Big cobra
On belly pec stretch
Big cobra
Active pigeon
Mod. Parsvak
Warrior 2 clasp- falling warrior
L.l forearms down block
Half moon - standing splits
 trikonasana
Handstand
Handstand partner midline
Pigeon quad block
Anjaneyasana
W1
W1
Dancer
Dancer
Cow face
Supta pada thigh bones
Hands in knees ground femurs

Thursday:
"You must do the things you think you can not do" Eleanor Roosevelt do something that scares you. One physical attribute linked with fear is thigh bones forward. We will root the thigh bones back while creating space in the si joints and strength to hold that space, with inner and outer spiral.

High runners lunge twist
Lunge
Low lunge quad
Anjaneyasana
Anjaneyasana reach arms like handstand prep
Hero blanket
Uttanasana blanket
Virasana
Camel
Camel handstand prep
Handstand backbend wall
Danurasana blanket under belly
Bridge
Urdhva danurasana
Drop back to wall partner blanket
Pigeon root femurs
Janusirasana
Supta baddha konasana 2 blankets

Saturday: open the front body without shortening the back body. Collapsing / hyper lordotic in lumbar and cervical shortens back body inner and outer spiral lengthen it while bringin the apex of the backbend curve in the  kyphotic back.
Poe: inner and outer spiral


We all face difficult times that make us want to shelter our hearts.
When people we love hurt us, it is a natural reaction to want to shield ourselves, and put protection around our hearts, to keep pain from entering.
A shut down heart makes it impossible to open up and allow in happiness, great opportunities, and good people. However, when you open your heart, you have room for growth, forgiveness, and change.
We can't selectively open our heart only letting in the good and keeping out the bad. We either open our heart for all of it or for none of it.

"In a full heart there is room for everything, and in an empty heart there is room for nothing."
-Antonio Porchia

Lunge
Lunge
Anjaneyasana
Low lunge quad
Pigeon quad - Active pigeon reach arms backbend prep
Ustrasana
Ustrasana backbend prep
Handstand L
Handstand back bend
Forearm L
Forearm backbend
Urdhva danurasana
Drop back prep to wall feet on block or roll
Partner drop back blanket block
Dd
Funky parsvotonasana
Double pigeon
Janusirsasana
Hands on knees ground femur bones twist
Egg

Fundamental Saturday
Theme:Anusara yogis often speak of the “back body” as the dwelling place of grace; the unseen, underfed, and underappreciated side of the body.  When we talk about moving from the front body, we are talking about actions that originate in the ego, that are goal-driven and purposeful.  Moving from the back body is generally slower.  It requires that you pause and listen first, then do.

Supta knees bent
Supta tadasana
Cobra
Dd- vinyasa
Tadasana - half moon
Sun a3x
Tree
Hero blanket
Uttanasana blanket
Active pigeon
Mod. PArsvak
Mod. Parsvak
Supta tree
 Tree
Tree hold hands back bend
Trikonasana
Double pigeon
Supta baddha konasana 2 blankets

Tuesday and Thursday Class Notes

Thursday
Request: shoulder focus
Principle of emphasis: 1st principle
Shoulders toward ears (side bodies long. 1st principle) shoulder broad (inner body bright. 1st principle) puff then melt heart (1st principle)
Theme: Alignment based yoga puts your body in an optimal position where healing takes place. It takes discipline to align your body and hold it with stability which leads to more freedom in your mind, body and heart.
We are all injured from past experiences whether psychically it emotionally. This yoga teaches us that every moment can be an opportunity by knowing how we align in each moment.
Quote: "…feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear, instead of being bad news, are actually very clear moments that teach us where it is that we’re holding back. They teach us to perk up and lean in when we feel we’d rather collapse and back away. They’re like messengers that show us, with terrifying clarity, exactly where we’re stuck. This very moment is the perfect teacher, and, lucky for us, it’s with us wherever we are."Pema Chödrön

Table shoulder movements (up and broad)
Pincha table shoulder movements- dolphin (up and broad)
Dd- Tadasana hold block shoulders up and broad s.i.t.o
Utt- Lunge (sbl, calor bones broad)
Utt- Lunge clasp hands
Dd- Low lunge quad
Dd- Anjaneyasana clasp- reach
Shoulder strap tadasana melt heart
Pincha
Handstand
Clock stretch wall
Clock stretch belly
Sphnx quad
Ustrasana
Bridge
Shoulder stand blanket
Fish twist
Janusarisasana
Wide janusirasana hold behind knees lift chest
Shavasana 2 acordian blankets




Tuesday
Theme: lean into the unknown and that what scares you to get empowered and take control of your life.
Antidote: learning to snowboard/ski. Leaning down the mountain to gain control and not fall instead of bein scared leaning back and falling
Tadasana 1/2 moon
Sun a- vinyasa -Lunge - tadasana 2x
Tree
Standing pigeon
Malasana - Crow
Active pigeon
Low lunge quad
Anjaneyasana quad
Parsvot
1/2 hanumanasana
Virasana blanket tricep stretch
Dancer
1/2 moon to far - 1/2 moon- standing pigeon
Pincha manyurasana "L"
"" kicking
Handstand "L"
"" kicking
Bridge
Twist
Root femurs

Kicking

Teaching an Anusara- Inspired class tomorrow at Metric Yoga 9-10:15. As requested we will break down kicking up to handstand. This will help you face your fear and learn to kick up or refine and make more graceful your kick up. We will continue to focus on upper body alignment so as we PLAY with this pose (and others) it will still be a restorative experience for the body.

Props: 2 blocks, 2 bolsters, strap
Principles of emphasis: 1^st, 2^nd, 5^th,, shoulder loop Heart Quality: Courage

·         L stand hands on [wall] 3x

·         [strap] Urdhva hastasana –lower hands a little behind back (work on getting elbows straight)

·         L stand handstand [wall]

·         ½ surya namaskar 3x (watch elbows get the joints straight)

·         Down dog. Hands outer shoulder distance apart index fingers facing forward. Melt heat.

·         Table shalabasana straight joints. Front hand into handstand position wrist flexed. Index finger points straight up. Don't bend bottom arm. Press index knuckle down and take weight off outer corner of wrist so weight is even in 4 corners.

·         Dd straight arms and legs. Step foot a foot in and do little kick ups don't bend elbows or top leg 3x don't kick from the  heel kick from hips. Kicking up to handstand requires straight elbows and straight legs. Often people bend the top leg when they kick. If you do this you'll lose your power.

·         Uttanasana- Lunge

·         Uttanasana- Lunge

·         Uttanasana- low lunge quad stretch

·         Uttanasana- anjaneyasana- ardha hanumanasana [2 blocks]

·         Hanumanasana [block]

·         Tadasana - urdhva hadasana look at elbows are the vertical? If you’re in handstand and your elbows aren’t vertical you'll dump in heels of wrists.

·         Cartwheels (Lift arms, plant hands, kick cartwheel)

·         Kick into handstand 5x [at wall] (lift arms, plant hands, kick handstand) I normally am against kicking up like this because you cant focus on arm alignment as well, but sometimes students need this moment to learn to kick up. Are your elbows bending? Bending in arms is loss of will power and often leads to fear.

·         If still can't get up use [2 bolsters] up the wall get a running start and through yourself up the wall with straight arms and top leg.

·         Pec stretch at wall

·         Pigeon

·         Bridge/ urdhva danurasana

·         [Strap] ground femur bone- gallopers twist

·         Shavasana

Shoulder Work + Self Love for Vday

My ruff notes from this mornings class at Metric yoga:

'Tis the week of LOVE. With valentines day being on Friday. This holiday has become very commercialized with all of the focus on your relationship (or lack there of) between you and your significant other. However I like to use valentines day as a reminder to look at all of the relationships you are in. The practice of yoga asana is a great opportunity for you to look at the relationship you have with your body and with your Self. I was talking wrh my husband the other day and we were discussing qualities that make up a good relationship. Some we said were awareness, acceptance and appreciation. Let's apply this to Anusara yoga and the work we do on the mat. First you have to be aware what's going on. Are you in a good relationship or a less then awesome relationship with your self? What is really good and what needs work? Where are your strengths and weaknesses? Based on what your awareness tells you, you implement changes. This could be something like spreading your pinky toes because your knee hurts or drawing your arm bones back because you get headaches a lot. Then you need to appreciate the heck out of yourself because no matter what is going on at your core you are spectacular and nothing can make that not so. However we can enhance our relationship with our rocking self. Lastly accept that we will not ever be perfect. And if we are waiting until the day we are perfect to fully love ourself then that will never come. One thing I dig about Anusara yoga is that there is always refinements. Give me the best yogi in the world and I will give her/him a refinement. This is because we are never perfect.

Principle of emphasis: shoulder loop. Focusing on moving collarbones, arm bones, scapulas back and pressing heart forward (melting heart)

Standing L hands on wall 3x
Strap in hands urdhva hastasana lower strap behind without bending elbows pausing at the sticky parts cone back up shorten hands on strap and lower again.
Wide leg forward fold clasp hands strap
Handstand timed 2x to warm up shoulders
Utt slide to the side (make space ad widen opst direction you slide)
L.l quad stretch
Shalabasana hands behind head
Anjaneyasana clasp hands behind head curl head into hands lift heart then stretch arms
Shalabasana hands behind head
L clasp hands behind head. Curl then stretch -vinyasa
Dolphine (sbl, mh) shoulders vertical
Pincha manyurasana lift head look forward melt heart
Child's fulancy to curve in spine. The capacity to open up the thorastic spine so we can open or heart
Danurasana 2x
Bridge.2x Use head pressing down (collar bones, arm ones, scapulas press down to lift heart)
Urdhva danurasana 2x wall (if you experience pain in low back lift heels inner spiral thighs scope tail bone lower heels back down)
Hanumanasana
Root femur bones

Discipline

Saturday classes ruff notes

Heart quality: discipline
Theme: not doing what is easy in the short term or in the moment but having disicpline to take actions to make life easier in the future
Antidote: sleeping with sage. It would be easiest to let sage sleep on me in the bed we both enjoy it so much (and this more dangerous) however having the disicpline to put him in his bassenit in the long run will make my life easier/ more enjoyable.
Second antidote: eating a warm brownie and ice cream sounds so enjoyable in the moment but won't make me feel very good in the future but havin the discipline to share or opt out on it all together will be harder take more work but in the long run make me feel better.
synonyms: control, training, teaching, instruction, regulation, direction, order, authority, rule, strictness,


Anusara- inspired
Poe:me, os

Table- cat cow
Table- toe touches- abduction
Dd- toe touches- abduction
L outer edge of foot
Active pigeon
Scandasana - 1/2 moon - w3 prep/ abduction
L stand wrist toe touches
Handstand up wall leg raises
Pec stretches at wall (clock)
Trikonasana (me, os)
Twisted trik (os)
Danurasana
Bridge
Urdhva danurasana
Baddha konasana
Janusirsasana
Parvritta janusirsasana

Fundamentals yoga class:
Sucasana- figuer 8 with chin
Sucasana- side stretches
Table- cat/cow
Table- shalabasana
Goddess hero teach chat arms
Chataranga tune up 3x
Cobra
Sphnx- quad
1/2 moon side stretch 2x
Dd-vinyasa
L
L- vinyasa
Anjaneyasana - ardha hanumanasana (2 blocks)
Bridge
Root femur bones
Shavasana on bolster


Theme: begginers mind. Open to suggestions

Counseling for your body parts

In my Tuesday and Thursday classes we talked about healthy relationships. Healthy relationships require attention and effort. Any relationship whether it be your marriage, with your dog, your car or your body. Let's use the example of your car if you just use your attention you will just be aware that there is a problem. Let's say your oil light is on or your car is making a awful noise. This awareness tells you there is a problem but if you just have awareness your just annoyed or frustrated. However if you just put in effort like rotating the tires but it's your oil that needs to be changed, that's not going to make the oil light go off. You need a combination of the two awareness to notice what's working really great and what needs some work and then you need to apply intelligent action to address the problem you found with you awareness.

On Tuesday morning we focused on the lower body alignment especially ankle, shin and thigh loop. This was some serious counseling to help the lower body parts to get along and cooperate better. It's amazing when you get these body parts to flow harmoniously together how damn good it feels.

On Thursday we had a counseling session for our upper body, mainly side bodies long (1st principle) arm bones back (2nd principle) and expanding spiral of arms (3rd principle).