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

Hip Openers with Discipline

Location: Sugar space

Time: 9-10:30am

Class: Anusara-Inspired
Principles of emphasis: muscle energy, inner spiral, outer spiral
Theme: connecting to our center Is one of the gifts we get from the practice. The longer we go without practicing the more we might experience a feeling of muck, heaviness, and just unhealthy. When we get on out mat after a break there is more work that needs to be done. But after we practice we feel so fresh, clear, healthy and connected to our center+core. It's like the inversion. When we go a long time without rain or snow all the pollution builds up and gets trapped it the valley. We quite literally live in a haze and it feels unhealthy and dirty. However when it does rain or snow we get those few days of crisp freshness. What would be nice is if people and companies made changes so less pollution is being produced so their is less that builds up between storms. Just like in our body the more we maintain some alignment in our life with our higher intentions physically (maybe you don't want to be in pain so you maintain better posture) mentally (Maybe not gossiping or talking bad about yourself...) spiritually (maybe taking a few minutes at the beginning and end of your day to sit quietly and notice your breath....) if we can maintain little actions to keep us connected then when we get back to the mat we will have less to clean up, we can connect to our center more quickly and we can keep that connection longer.

Heart quality: discipline.

Apex: eka pada galavasana
Antidote: the inversion
 

*Lunge - eagle - lunge
*Lunge twist - W2
*Mod parsvak - Half moon - Standing figure 4
*Pigeon quad
*Kick up handstand with garudasana legs
*Lunge outer edge front foot- forearms - forehead to floor inside front food clasp hands behind back -3LDD- Bridget's cross forearms- (back heel stacks over toes in these poses) forearm plank- dolphin
*Fish twist sitting on sole of back foot hook front hand over outer edge front foot clasp back hand around hip (plant hands hop switch)
*Eagle on shin eagle point toes straight back - arms in garudasana then cow face arms (plant hands hop switch)
*gomukhasana
*Baby cradle- akarna dhanurasana 1- ashtavakrasana
*Eka pada galavasana prep hands on floor bottom leg bends parallel with from wrap arm fit over knee first then arm pit over front of ankle wrap toes around ankle plan hands first activate first index knuckle finger
*Repeat above then hop back to dd variation then float leg high eka pada galavasana then take leg lower for more advanced versions. Maybe hope back vinyasana
*hanamanasana
*Danurasana
*Root femur bones

Hanumanasana

Hanuman monkey god. God of the sun and the wind. He is the symbol of selfless service. The depiction of his pose is out stretched legs and arms that he can leap across mountains to save his people.

Some things to remember in this pose:

There are Golgi Tendons with in the muscle that monitor “danger” and when they feel the body is not protected they contract and seize up to protect the body. We can turn off the “danger alarms” and the resulting contraction by strong muscle work. If you engage you muscle (Called muscle energy in Anusara) for at least 30 seconds the Golgi tendons feel protected and sense the muscles are no longer in danger. As a result they soften and you can move deeper in the pose while keeping the body protected from injury. To be passive muscularly isn’t a good strategy for letting the muscles open.

When I work this pose I am always trying to move past the threshold of “that’s it I have to stop” that thought/action only keeps me stuck. I have to continuously up the ante by staying for moments longer in the space of the pose.

This pose is all about your own progress. You against you! It’s all about the permission you give yourself. And remember it is not about how far you get in this pose it is about the integrity of the journey. Plopping down to the floor hips open muscles relaxed in a pose I refer to as “cheer leader splits” is not as impressive as being 2 feet away from the floor with blocks and hips square and legs engaged.

Practice, Practice, Practice and enjoy the PROCESS.

High Runners lunge one hand down twist

High Runners lunge forearms

Lunge

Low lunge quad -> anjaniasana

Uttanasana 2 blocks maintain straight legs then bend knees hug shins in- inner spiral

Heros pose roll up blanket or towel and place between knees sit for a while and move blanket down and up calf muscles.

Uttanasana feet on blanket roll for ankle loop. 2 blocks maintain straight legs then bend knees hug shins in- inner spiral -> step foot back Parsvotonasana

Utt- ardha utt 3x

Uttanasana rock from balls of feet to heel. When you go forward femur bones inner spiral when you rock back the sit bones move toward the heels. This will help muscles of the legs get equanimity from hugging in and extending out.

Urdhva hastansa strong muscle energy around legs -> uttansana -> parsvotonasana ME, IS lengthen -> fold 3x Repeat. Muscle Energy engages golgi tendon muscle cells to release letting flexibility increase to release muscle tension.

Uttanasana take right hand around back of right shin and clasp front of left shin, and cross left hand behind left shin and hold on to front of shin this will create shins in, and work on IS and straighten legs and extend back from hips to feet imagine your bones becoming longer

Pigeon

Pigeon quad

Pasarita padotonasana second toes in line with ankles, hold on to ankles, bend knees feel clarity of the four corners of feet as you squeeze lower legs towards each other, then inner spiral the legs in back and apart and root tail bone toward floor to stay anchored in legs.

Parsvakonasana draw muscles up to hip to top of psoas and extend from there back down to feet.

Trikonasana draw muscles up to hip and top of psoas from there extend back down to feet.

Pasarita padotonasana this time walk hands between legs. Strong muscle energy especially in quads to help inner spiral in back widening core of pelvis and countering that by scooping tail and extending back toward floor.

Parsvakonasana top hand on hip and bow chest toward floor to widen back thigh in back and wide, keep that scope front hip under and turn chest up

Trikonasana top hand on hip and bow chest toward floor to widen back thigh in back and wide, keep that scope front hip under and turn chest up

DD- lift heels bend knees squeeze shins use thigh muscles to inner spiral, lengthen tail and sit bones to heels straighten legs

Ardha hanumanasna IS legs (2 blocks under hands) with the back toes curled under try to drag back foot forward to engage legs and IS leg

Ardha hanumnasana press out more use block under back thigh to root thigh bone

L stand Handstand at wall

Waloasana- L stand Repeat. Waloasana is hanumanasana up the wall. Start in a short down dog heels by wall lift one leg and walk hands back as you move into splits “sitting” on the wall. I am always surprised how much easier this version is for me because I have less fear. Same principles apply. Hug in, expand hips, and extend out through legs.

Handstand back against wall

Pasarita Hanumanasana -> move into twist, bow slightly to puff kidney (whatever level feels best for you it’s the repetition that’s going to give your body a chance to open) feel from feet to thighs the femur bones get magnetized into acetabulum hip sockets. The twist in hanuman will help psoas not spin hips open and instead square up ups

DD -> walk hands to feet Uttanasana->ardha uttansana -> Uttanasana ->urdhva hastasna -> Uttanasana -> DD

Hanumanasana if you can integrate and hug in enough extend both arms toward sky -> then fold over front leg practice extending out from core of body out legs. Top of pubis lifts upwards and and tail bone extending down

Hanumanasna with quad stretch square pelvis. You can be in ardha hanumanasana and be way up high if that’s to much stay in hanuman. If its avalible to you, you can move into hanuman 4 which is the quad backbend of natarajasana elbows up.

Pashimotadasnta seated forward fold. Work to maintain the curves of the spine

Supta hands behind one thigh thigh bone rooting

Hanuman story time

There are many beautiful myths around the monkey God Hanuman. Here is one.

Being the child of the God of Wind Hanuman was born with many gifts. He was very mischievous when a youngster, one time mistaking the sun for a orange Hanuman leaped toward to sky to take a bite, the other Gods knew how much chaos would be created if Hanuman ate the moon so they prayed to Lord Brahma to find a solution. Brahma decided to put a curse on Hanuman to protect the world from his mischief by removing his knowledge of his powers. Note that he didn't remove Hanumans powers he just made him forget he had them. One of his powers is becoming very big and strong. However the only way this power is available to him, post curse, is if he or someone else (normally his friend Jambavant) reminds him of his powers.

When Hanuman was older he became a dedicated server of Lord Ram. A demon named Ravana kidnapped Rams wife Seeta and Hanuman volunteered to go after Ravana and bring Ram's beloved Seeta back. Hanuman chased Ravana to the edge of a vast ocean and then lost Ravana’s trail. Hanuman was defeated and there is page after page in the Ramayana of Hanuman’s thoughts, about how he let down Ram, how he can not do anything right, about how disappointment he was…. Then his little friend Jamabavant somewhat elbows Hanuman and reminds him of his power, of his past victories, of his strength. As Hanuman remembers he comes into integration and with this confidence gets big and strong and he leaps over the ocean.

Hanuman is my favorite Dieties. I absolutely love that in his adolesence he was machivious but as her grew up he found faith and devotion in Ram. I also enjoy this story because even Gods can feel defeated and even Gods need to be reminded of their greatness.

(picture resource: hariharji.blogspot.com)

Remembering my capability

I am going back to massage school on Monday and my husband and I are buying a home (closing in middle of April). I find myself thinking "I don't know if I am smart enough to do school" "I don't know if I will be able to handle school" "I don't know if I will be good at giving my home TLC" "I don't know if I can handle owning a own". I have thought very much about buying a home and going to school. I do really want these, and I am in a great place in my life to go for them, but my silly brain is frequently telling me I am not capable. In fact my brain often has me doubting my ability to do things.

It makes me think of a Hanuman myth: Hanuman had Gods as parents so he was no ordinary child. He was energetic, inquisitive, and super strong. When he was young he created some chaos for example once he mistook the sun for a ripe fruit and leaped into the sky attempting to grab it. The other Gods knew how horrible it would be if there was no sun so they called Lord Brahma to solve this problem. Brahma put a curse on Hanuman removing his knowledge of his powers. His powers are always available to him he just forgets and doubts he has them. Thankfully his friend Jambavant often reminds him which inspires Hanuman to do some pretty awesome tasks like growing big in size and leaping over an ocean, shrinking in size to defeat a demon, carrying a whole mountain on one hand back to Ram....

I like to believe that I have this same curse. That really I have the ability to be SO strong, smart, brave, loving, and patient but this darn curse makes me afraid to apply myself fully because my head fills with doubt. I try to have faith and believe that I really am capable of so much.

I love seeing this in my yoga practice. There have been so many poses that I was just positive I could never do. However, showing up on my mat and continuing to do my best even when it didn't

Definition of Capable:

having ability; able to do things well; skilled; competent

Having capacity or ability; efficient and able

Having the inclination or disposition

Kidney Loop

Yesterday at The Yoga Center I taught kidney loop. This is a loop I don’t specifically teach to often but I have been seeing lots of collapse in the low back and kidney area. I felt on fire teaching because kidney loop has been a refinement I have been working on for so long. I got to share all these little "secrets" and tid bits of information I have found with this loop.

For example, I had the students move to the wall and stand in tadasana with their back against the wall. I explained the loops here and the students got to feel kidney loop and got a good way to measure if they were doing it correctly. IT was probably only 15 minutes into class when one of the students exclaimed "this is hard". Then we moved through some basic poses: lunges, utkatasna, vinyasa's, uttanasana... but in every pose I waited for the students to cultivate a puff and broadening of their low back.

To me when I don't do kidney loop and I stand normally (collapsing) I feel like I am losing my energy or like my power is leaking out of me. When I engage this loop I feel like I put on my wonder women harness and I feel strong and super powerful. I could see this in the students as well. When they had they super yogi harnesses on (kidney loop) they would extend out more, they had more control over their bodies, and they had more confidence and strength in their eyes. This is probably one of my favorite gifts of teaching yoga, getting to watch students realize they are strong, and powerful or calm and clear and can do things they didn't think they can do, or feel a way they didn't think they could feel.

I told briefly the story of Hanuman, of how he had so many powers but that he was mischievous with his powers when he was young so the Gods got together and decided to cast a spell on him that he wouldn't remember that he had these powers. After this Hanuman needed to be reminded. One of my favorite parts of this in The Ramayana is when Hanuman is getting ready to leap over a giant ocean to rescue Ram's wife. But Hanuman doesn't think he can leap over it, he forgot he was powerful that he could grow giant and leap far and his friend had to remind him of his power. This is one of the gifts of the community is we can remind each other that we are powerful, we can even remind our self we are powerful. Hanuman Story

At the end of class the women were saying to me and talking to each other about how hard the class was. I was talking to a student later and she said, "it was so hard pulling our stomach in and opening our kidneys in every pose, but I liked it".

picture of Christina Sell teaching Kidney Loop

Practice

If you are a regular reader of this blog you remember my residence to hanumanasana (splits) and my dedication to practicing the dreaded slits pose until it no longer remains my least favorite pose. This strategy may sound a bit weird for you but it has worked for me in the past. I have done this in the past taking my least favorite poses and practicing them until they become doable maybe even enjoyable. Poses that have made the transition include virabadrasana three (had to practice kidney and pelvic loop), handstand (had to practice good foundation of hands/arms, kidney loop, trust), parvrita trikonasana (had to work on foundation of feet, side body long, attitude).

 My current mission has been hanumanasana. For about 2 months I have been working hanuman every day here is a typical practice. I have been warming up through standing poses that help wake up the hamstrings: pasvotonasana, trikonsasana, ardha chandrasana + chapasana, urdhva prasarita eka padasana (standing splits) + chapasana. After my warm ups I move to the wall.  At the wall I do some handstand work, maybe some forearm balance work, then I move into quad work (can you say "ahhhhh") I put one shin against the wall and the knee at the baseboard as I swing the other foot forward into a low lunge variation, I work my butt toward my heel, after a few minutes I bring my hips lower and reach my arms up (while maintaining my back thigh bone integrated to the back body), then after a few mins I do ardha hanumanasana, then after a few mins a I do a variation of pigeon. All of this happens with the same shin up the wall. To release from this I work the same back foot up the wall and do a variation of splits up the wall, then I press my lifted for into the wall and I draw my lower leg toward my face and come into a handstand variation. After that I switch sides and repeat. Next I move into a ardha hanumansana (1/2 splits) on the first side, I place my back foot on the baseboard with my back knee on a blanket (preferably on a hard floor for easy sliding). Then I press out towards full hanumnasa (splits). In my opinion once your hips are hoovering below 6  inches off the floor I think it becomes a mind game. For 2 years I practiced splits regularly and could get pretty low but there still remained a big gap between my hips and the floor. I soon learned this was a mental gap. It was my mind yell "Oh hell no, I cant get my hips any lower then this". But I found if I paused and reminded myself of the continual practice I have had over a period of time that has build me up for this occasion (no i don't recommend hopping hips to the ground in your fist splits) to get lower to the ground, and normally when I pause, slow down, and calm my panic then to my suprise my hips sink and I get a "touch down".

One of my teachers, Anusara Certified Teacher, Amy Ippoliti, recognizes the importance of practicing a pose over and overs again. One of her teachings are offered through a face book page: 30 day yoga challenge (click here to visit the site). In this Amy provides a yoga posture and a Eco friendly practice to perform for a whole month, EVERY DAY! Here are some of the last months challenges.

October challenge was: Do a timed Handstand every day starting with 30sec and then post your record by the end of the month! Eco: Put your phone in airplane mode or off when you practice and when you sleep. Strength increases when you don't have those waves, and we get them enough during the day. Get a respite from them at night.

September challenge was: Do 5 minutes of pranayama in the morning and 5 minutes of pranayama before bed. Use simple ujjayi breathing, keeping the inhale and exhale lengths even. Eco Challenge: Bring your own utensils! Get in the habit of bringing your own with you everywhere. No plastic! On your mark... get set... go!

November challenge:  Do a timed Pincha Mayurasana (Forearm Stand) every day starting with 30sec and then post your record by the end of the month! And....Are you drinking enough water? We all could use a boost in our water intake.

Hanumanasana

I watched a you tube video from Certified Anusara teacher Christina Sell (http://www.christinasellyoga.com/) in which she pointed out how students often get upset when they cant do a pose. When they haven't really been putting enough studentship into it. Her example was kicking up to handstand. Having students get frustrated when they cant kick up, but the only time they practice is when they happen to be in a class when a teacher instructs handstand. She laughed, you need to put in an effort, try to kick up to handstand ten times every she said
I thought about how this is applicable to my practice. Hanumansana, a pose I have tried to avoid the past six year.. Hanumanasana. I have never felt like I had "good splits". I didn't enjoy doing them in class and I would even get upset with myself for not getting fully into the pose. From the practice I have gained more flexibility but splits still seemed out of my grasp. "I will never be able to do full hanumanasana" was a story that I kept telling myself.

Christina's video was a great reminder. For the past few weeks I have been working into hanumanasana almost every day. It is a nice experience to just get into my body, to see where my limits are, and watch myself gain patience. Once you get an 2-4 inches off the floor I really think it is a mind game.

Another pose I have been working on regularly is handstand.The steadiness I am starting to feel is unreal. Handstand was another pose that I thought would always undo able. I was happy to see Amy Ippoliti 30 day challenge for October which is to do a timed handstand everyday starting at 30 secs and then increasing the time increase every day. The eco challenge is to set your phone off to air plane mood during practice and sleep.

hanuman story

Here is the hanuman stroy I shared in the class I subbed yesterday. My theme was about using muscular energy to help with integreation to help expeirence more confidence on and off the mat. I love this wonderful story and have been finding it very instpirational lately.

After Hanuman was given power he started to create a lot of chaos and havoc when he was little so all the gods prayed to Lord Brahma to find a solution. Brahma put a curse on Hanuman to protect the world from his mischief by removing his knowledge of his powers. One of his powers is becoming very big and strong. However the only way this power is available to him is if he or someone else (normally his friend Jambavant) reminds him of his powers. When Hanuman was older and was a dedicated server of Lord Ram he was chasing after the demon Ravana to save Rams beloved Seeta. Hanuman chased Ravana to the edge of a vast ocean and then lost Ravana’s trail. Hanuman was defeated and there is page after page in the Ramayana of hanuman’s thoughts, about how he let down Ram, how he can’t do anything right, his disappointment over himself…. Then his little friend somewhat elbows Hanuman and reminds him of his power, of his past victories, of his strength. As hanuman remembers he comes into integration and then has the confidence to get big and strong and he leaps over the ocean. (I love this story because even Gods can feel defeated, even gods need to be reminded of their greatness).

resource for picture: hariharji.blogspot.com