Finding the MAGIC in the MUNDANE

Special shout out to Elisabeth Stich's dance class who took this class via fortefit.com I hope you learn alignment actions in this class to help your body stay healthy and safe while moving on and off the dance floor!

Special shout out to Heather Skies who celebrate her birthday with friends in this yoga class, such an honor to be able to celebrate with you! Thank you for demoing and letting us celebrate you with our voice!

Theme: Finding the magic in the mundane. When we are present we get the opportunity to ground our self in the magic that is constantly unfolding within the present moment. This awareness of the here and now allows us to align our body, mind and hearts in a healing way.
Anecdote: When I move through my life and I get bored, or worst irritated, and everything feels so dull I normally have fallen into a habitual collapse. Whether its in my mind, my emotions or in my body. For me nothing good comes from staying in a habitual collapsed pattern. Its like when I drive home and I arrive without clearly remembering how I drove home. Thank goodness I didn't crash! Compared to when I am present and I pay attention to my drive and I consciously keep myself and others safe. Most regular moments could be considered boring but with attention, alignment actions and attitude all moments can become magical.
Universal Principle of Alignment Emphasis: shin loop, thigh loop. pelvic loop

Sequence:

Warm up 

Tadasana (align legs with shin loops aka slight bend in knees, thigh loop aka slight bend in hips, pelvic loop belly in. This is the alignment we are training in all the poses avoiding hyperextension in knees, hips and low backs so we can ground ours self in the magic contained in the mundane) 
Uttanasana- Ardha uttanasana 3x (watch those knees! are they bending backwards during the transition?)
Ardha uttanasana- tadasana 3x (keeping the same alignment in the legs use the power of the hips to bring yourself up to standing with a flat back and without losing the alignment of the legs. Check when you come up to standing if the head of the thigh bones press forward.)
Uttanasana- tadasana 3x 

Basic 

Tree (whats the bottom leg doing? Is the knee bending backwards? Keep the top of the shin forward, top of thigh back, belly in) - Eagle 

Uttanasana- parsvotanasa 2-3 blocks (use props to get the best action instead of sacrificing action for depth) - lunge - vinyasa- uttanasana- repeat on second side 
Warrior 2 (watch the back leg again you can hinge forward at hips to work the back leg: top of shin forward, top of thigh back, then use the actions of the hips to bring the torso up and the action of the glutes can help align the front knee over the ankle in line with the second toes (that's outer spiral))
Mod Parsvak- Parsvak (same actions as above) 

Harder 

Prasarita padottonasana (this is starting to sound repetitive, but same actions use a block to take the bend out of the spine, shines forward, thighs back, tone the belly stretch down through the feet and through the spine)- trikonasana ( start with block inside of foot hinge slight forward, set up lower loops, then use pelvis to lengthen spine forward and possibly moving block to outside edge of foot if you can maintain stability in lower loops and length in spine) block
Half moon- utthita padangusthasana B prep ( watch the bottom leg same set up as in tadasana, knee forward, thigh back (you can even lean forward to help with this action) then lift belly and use glutes aka pelvic loop to bring chest upright similar to the transition between Ardha utt and tadasana)
Low lunge quad (active feet, hinge forward, thighs back! then use pelvis to get torso up)
Half hanuman regular (watch front knee it often bends backwards, the stretch should be felt in the hamstring not the back of the knee, to stretch the hamstring lift the top of the shin while dragging the sit bone backwards and rooting the femur bone back)- take front foot wider to stretch the medial hamstrings - eka pada kindenyasana 2 (optional)
On side (I call this super model pose) grab top foot uttitha pada b
On block psoas stretch (block goes under low back, on leg straight heal on the floor other knee toward belly, then take knee out wide with hand you can use other hand to hold opposite pelvis for stability. Watch alignment! Tendency is for lower thigh to pop forward and externally rotate and knee possibly hyperextend. Tone leg, heal down, shin up, thigh down, medial leg internally rotates) 
Supta padangusthasana B 

Apex

utthita padangusthasana B 2x (grab pinky edge of foot in hand, hinge forward (similar to Ardha uttanasana) active legs tip bottom/ standing knee forward thigh BACK, extend foot into resistance of hand out to the side (like a ninja) the leg doesn't have to straighten the alignment actions are more important then the depth of the pose, keep the alignment of that bottom leg and use the actions of the hips to bring the torso upright. If your extra modbil and you get upright and your lifted leg hip is higher then your standing leg hip scoop the hip of the lifted leg under more and lift your belly. Root down through the earth and rise up through the spine)

Cool down 
Double pigeon 
upavista konasana root femurs (active legs, push heals into floor drag them towards hips this action should lift the top of the shins up, keep the shins lifting up while rooting the sit bones down and thighs down. IF you hips are really mobil tone belly in and up)
Dandasana (I think this pose is so difficult, its like Ardha uttanasana but the floor is unforgiving, same actions, active legs, press heals down drag them toward hips until top of shin lift root femurs down, create a lumbar curve and extend spine up.)

Shavasana

Brahmacharya class plan

Theme: Brahmacharya      

“One who sees divinity in all is a brahmachari.”  –B.K.S Iyengar

translated many ways: “To walk with God,” “To move in truth,” “To merge with the one.” “moderation” “walking in awareness of the highest reality,” “remembering the divine”

Behaving with love and integrity without selfishness or manipulation (previous yamas).

think about where we’re putting our energy – sexual or otherwise. And, if we’re expending it in useless places, to figure out how to redirect it.

brahmacharya is about allocation: using your resources effectively to achieve your aspiration… conserve and not waste energy on things that do not serve our purpose.

we always have a choice to use our energy on not-so-purposeful actions (and thoughts and worries), and directing them towards those that will serve us better and lead to more happiness, purpose, sense of union.

Theme: Brahmacharya continued

We can practice Brahmacharya in yoga by:
*Practicing focus and redirecting distractions
*Not bringing sexuality into the classroom (think about: what you’re wearing, how ego influences how you move into poses, and maintaining professional boundaries)
*Redirecting excessive energy towards something greater (intention, mantra, breath)

We can practice Brahmacharya in life by:
*Redirecting excessive energy towards something greater (intention, mantra, breath, a cause you believe in)
*Direct energy to focus on what’s important (notice how much time you’re spending online, on your mobile device, watching TV—what else could you being doing with your precious energy?)
*Noticing where in your life you could practice moderation (drinking too much? eating too much? spending too much time on social media? not doing enough yoga?)

brahmacharya is a call to use our energies mindfully, wisely, so that we may experience how exquisitely interconnected we are with all of life.

Heart Quality: mindfulness

How are you using your energy?

the practice of brahmacharya is being mindful of the highest reality, remembering the divine, or practicing the presence of God. (1^st principle, OTG)

Being mindful of the preceding yamas: practicing non-violence, non-lying/ manipulating and non-stealing we respect this one energy that precedes all form and we build up more inner energy to be used for seeking connection with the divine or a higher purpose.

Anecdote

Personalize the teaching with some connection to your own experience or insight making it relevant to your students

Judging other people.

FEAR! Being in fear about past WORRING and about future (violent, not true, stealing moment from myself, wasting my energy and not connecting to divine)

Being selfish wanting what I want and not anting what I don’t want… now I pray to remember a higher source and I try to be useful to others.

PLUGGING INTO MOTHERBOARD/ WATER PARTICALS IN OCEAN

Alignment focus

alignment element tied in through all of the poses

Foundation of feet/ hands

Connecting with the earth through the four corners of the hands and the feet.

How are you connecting with the world? Are you acting from a place of depletion or radiance? Do you have energy to give and offer up to a higher source or a purpose you believe in?

Focal points

There are three possible focal points, which one is active depends on which is most weight-bearing. The focal point in the pelvis, is active when you’re primarily weight-bearing on the legs, as in all standing and seated poses, as well as in supine poses. The heart focal point, is active when you’re more weight-bearing on the arms, as in downward-facing dog, handstand, forearm stand, and most arm balances. And the palate focal point, at the juncture where the soft and hard palate meet, is active when your weight-bearing on the head, as in headstand and shoulder stand.

Muscle Energy to a focal point

 draws together the upper and lower parts of ourselves bringing integration and stability

How do you draw into yourself to regulate your energy? How do you take the world in with moderation and boundaries to not get overwhelmed? What self-care practices do you have that cultivates your life force energy?

Organic Energy from a focal point

Organic Energy first grounds from the active focal point into the earth and then it stretches up and out toward the sky.

How do you extend your life force energy to the world? Do you deplete your outgoing energy with drama, fear, tv… or do you extend your life force energy into a bigger purpose, with deep intention?

Heart quality = Mindfulness. Can you use mindfulness on and off the mat to notice the pulsation of your energy so you can allocate your resources to up level your offering to the world?

Sequence

Mediation/ Chanting

meditation

Warm up 

Standing tad side stretch 

Utt- Ardha utt 3x 

Ardha utt- tad 3x 

Sun A 3x 

Table shalabasana 

Basic

Ams 

Active pigeon side stretch 

Prasarita padottanasana 

W2

Mod. Parsvak 

Trikonasana- half moon - trikonasana 

Harder 

Bridget's cross 

Ams 

Upright L 

L pose 

Handstand upright or modify 

Quad stretch at wall

Apex: 

Hanuman at wall 

Cool down  

Bridge 2x

Supta pada A, B, C 

Root femurs 

Shavasana/ meditation

Apex: hanumanasana 

Intelligent therapeutic sequencing building to apex

Hip/ hip flexor openers

Quad openers

Hamstring openers

Calf openers

Modifications:

Ardha hanumanasana

Blocks

Remember Action over form!

Asteya: Yoga Class Plan

This week in my weekend for InBody Yoga Teacher Training we are continuing our exploration of the yamas, from Patanjali's Yoga Sutras. This week we are on the third yama which is non-stealing. I show the students how I link a theme to an anecdote, universal principle of alignment, apex pose, heart quality and a therapeutically designed sequenced. It is my hope that this will open the teacher trainees minds to see how they can come up with a cohesive therapeutic class plan that let their students connect deeper with their heart while aligning their body with health biomechanical actions. I always remind the students that this way a planning a class is not the only way. Take what you want and leave the rest. Here is a video I made to prepare the class for this weekend:

Basic Elements that are in every class of mine:

•Heart Quality: What do you want the students to feel?

•Alignment Focus: What alignment element will you tie in through all of the poses? That plays a key role in the peak pose? That connects to the theme/ and heart quality?

•Theme:  What insight or teaching do you want to weave through the class that is life affirming and can be taken off of the mat? That connects with the heart quality/ apex?

•Anecdote: How will you personalize the teaching with connection to your own experience and make it relevant to your students?

•Apex: What pose are you building too?

•Sequence: How will you intelligently guide students through the postures?

HEAL! DON’T STEAL! Theme: Asteya 

•“To one established in non-stealing, all wealth comes.” —Yoga Sutra 2.37

•Do not steal from others

•Do not steal the moment from yourself (distraction), experiencing life as it is. (avoiding messy)

•Do not steal others reputation by gossiping.

•Do not steal health from yourself.

•Do not steal from future generations/ Use only what you need. (plastic bags 10x out)

Gandhi also saw how important the practice of ‘non-stealing’ was and considered it one of his '11 Vows', in which he expanded beyond the physical act of stealing – importantly – that ‘mankind’s greed and craving for artificial needs are also stealing’.

Asteya on the yoga mat

Do you push yourself beyond healthy boundaries because:

A.You will hurt your body, stealing health from yourself.

B.You think you are not “good enough”. You intrinsically good enough no posture decides that. Remember action over form. Let how you treat yourself and others (ahimsa/ satya) give you the experience of enough.

C.Experience yourself open and accepting of exactly what is unfolding in that moment. Taking actions to keep yourself safe and present.  Do not rob yourself of experiencing life as it is

Having strong desires brings ‘dukkha’…In each moment, we have the opportunity to experience a vast array of emotions and sensations – yet we tend to cling only to those which seem pleasant and enjoyable. This aspect of clinging a little too tightly to pleasurable experiences is known as ‘raga’, and although the experience itself may be one of joy of happiness, the action of trying to hold onto it out of desire ultimately creates more suffering or ‘dukha’.

Heart Quality: Self worth/ non-stealing

‘desire or want is the cause for stealing’ Swami Sivananda

The root cause of Asteya = “I’m not good enough….”

The need to steal essentially arises because of a lack of faith in ourselves to be able to create what we need by ourselves

Exercise: Practice Abundance

Practicing knowing that we have enough, and we are enough, is the key to wanting and desiring less, and therefore feeling a lot more whole and happy within ourselves.

Anecdote

•Missing the experience of life because I am distracted.

For example: being on my phone instead of being present with my kids. Being so in my head biking I miss the beauty of nature.

•Missing the experience of life because I want to avoid the messy parts

For example avoiding the feelings of life that are not enjoyable like grief and loss. 
Alignment focus

•Foundation of  feet:

•Root down through four corners of feat evenly and toe pads while lifting inner/ outer arch of feet.

•Related to theme: Getting present. How are we stealing from our self and others?

•Muscle Energy

•Using the muscles to draw into our self creating stability and setting up for inner and outer spiral.

•Related to theme: Getting stable. How can we heal instead of steal?

•Inner Spiral

•Starting at the big toe mound draws an energetic EXPANDING spiral up the leg moving the inner heels, inner knees, inner thighs and pelvis IN + BACK + WIDE

•Related to theme: Turning deeply in. Where and how can we take action? How can  we cultivate self worth?

•Outer Spiral

•Starting at the top waistline engages the power of the hips drawing an energetic CONTRATING spiral down the leg lengthening the tailbone, narrowing the sit bones, pressing the thighs forward, widening the knee and ending in the outer edge of foot.

•Related to theme: Powerfully extend out. How can we act to others to up level healing vs. stealing?

Sequence
(IS= Inner Spiral OS= Outer Spiral  AMS= Adho Mukha Svanasana EPRK= Eka Pada Rajakapotasana )

Mediation/ Chanting

•Inhale- how can I heal myself? Exhale- how can I heal with others/ the world?

Warm up 

•Surya Namaskar A 3x

Basic

•Tadasana extend leg backwards notice natural tendency to outer spiral instead IS

•Tadasana ""- Lunge IS- tadasana balance 3x standing pigeon manual IS 

•Table IS/OS - cat/cow- neutral

•Table shalabasana 

•AMS leg lift 

•High runners lunge IS- high runners lunge twist [block]

•Virabhadrasana 2 

Harder 

•Hero [blanket] 

•Virasana 

•Parsvottanasana [blocks] manual IS turn foot to pinky edge- plant foot IS 

•Urdhva Prasarita Eka Padasana - natarajasana

•Urdhva Prasarita Eka Padasana - Garudasana

•Dolphin

•Active EPRK prep

Apex: 

•Straight leg Virabhadrasana 1 prep- bend knee Virabhadrasana 1

•Virabhadrasana 1

Cool down 

•Janusirsasana 

•Janusirsasana twist 

•Upavistha Konasana root femurs 

•Baddha konasana 

Shavasana/ meditation

Apex: Virabhadrasana 1

Action over form!

•Open hips

•Asymmetrical standing poses, pigeon, Virasana

•Open shoulders

•Cobra, eagle, AMS

•An understanding of how to use MUSCLE ENERGY to protect the knees and allow the actions of inner/ outer spiral

•Standing poses

•An understanding of how to use INNER SPIRAL to square up the hips

•Standing tadasana leg extensions, asymmetrical standing poses, cobra

•An understanding of how to use OUTER SPIRAL to protect low back, root down and drive spine up.

•Asymmetrical standing poses, cobra, pigeon