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
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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.

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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

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

Upeksha Leads to Harmony

Heart Quality: Harmony

Theme: Upeksha (overview, big picture)

The Sanskrit word Upeksha comes from the root word “iksha” meaning view, gaze at, look upon, or reflect. The prefix “upa-“meaning over or beyond. I like to think of Upeksha meaning overlook. Not overlook as in ignore or to not see, more like a scenic overlook.

Antidote: Lets add a seasonal winter touch to this antidote… When I ride a chair lift I can see so much. I can see the bigger picture compared to when I am speeding down the mountain on my sweet tele ski’s, where I can only see what is in front of me. When I ski I love catching air over the rolling hills. However, when I am coming down the mountain I can see what’s on the other side of those hills, only what’s in front of me, the small picture. When I am on the chair lift I can see the bigger picture, I can see what’s on the other side, maybe there is a crash on the other side of that hill with multiple ski patrollers and someone on a backboard. With this bigger concept about what is going on I can more gracefully navigate the different parts and not jump off that hill.

This is true in my yoga postures too. When I get too focused on one aspect like shoulder loop. I forget that it is only one part that makes up the whole. Just because my shoulders might be integrated doesn’t mean that my ribs and my head are not way out of balance. When I pause, breath and take into consideration what is happening with all the different parts of my body I can again more gracefully coordinate myself leading to more harmony in my mind, body, and spirit.

It’s a great concept to ponder and practice. Stress, chaos and/or mundane tasks pulls us into the “the small picture” and our ability to choose the highest or best course of action is often diminished. This larger perspective allows us to meet the world, or yoga pose, from a calmer + more loving + more capable place. This pausing, taking a breath and trying to see the “scenic overview” can be a magical strategy for navigating just about every situation in life… especially during the holidays.

Sequence: 

Sucasana viloma Pranayama
Cat/cow
High runners lunge twist - lunge
L.L twist - anjaneyasana
Utkatasana exhale arms forward down and up inhale stay low reach up 3x
Lunge exhale sweep arms forward down back and up inhale tailbone teach up - Lunge twist Anjali mudra - standing Lunge twist T arms- rev - one hand down high runners lunge stretch arm over ear
Pigeon
Leprechaun tapping from DD
Modified Parsvakonasana
Clasp blow Warrior 2- Parsvakonasana hand outside foot
Dolphin – Leprechaun tapping from Dolphin or Pincha Mayurasana
Ardha Chandrasana- Chapasana - Trikonasana
Trikonasana
Handstands at wall
Janusasana  
Paschimottanasana
Sucasana viloma pranayama 3x

I have been studying Anusara Yoga going on 6 years now and have been contemplating applying for Certification in Anusara. Currently I am Anusara-Inspired which is often compared to a BS and Certification is often compared to a Master’s Degree. One part of the certification process is submitting filmed classes to a review board. This really terrifies me so I have decided to start filming my classes and beginning watching them and refining them before I start thinking about giving it to a certified teacher to review. Today was my first day filming, which was all about figuring out equipment… Will my battery last? Do I have enough memory? Do I need a mic? Does it capture the whole class room? Everything worked accept the sound. I am excited to start refining my teaching skills, even if it takes a while for me to submit my application.

First Class Back

Notes from my Sugar Space Class, December 7th 9-10:30am by donation.

Principles of emphasis:
First principle: side bodies long, foundation of feet, melt heart
Second principle: muscle energy to help draw arm bones back
Secondary principles: twisting

Theme: 'tis the holiday season. Let's lengthen our side body to make room to fill ourself with holiday cheer + joy and play with twists to let go of stress + overindulges.

The sequence:
Bridget's cross modified one hand one forearm
High runners lunge
Lunge
Dd-vinyasa
Utt rag doll
Utkatasana
L.L quad -> anjaneyasana
Active pigeon
L.L twist
Plank sbl- knee to chest Bridget's cross hips down one hand one forearm
Utkatasana twist
Utkatasana twist one foot off ground -> L twist ->L.L quad twist ->vinyasa
Side crow
Supta side crow prep
Side crow
Anjaneyasana  -> ardha hanumanasana
Headstand prep or headstand
Handstands
Galapers twist quad @wAll
Janusirasana
Twisted janusirasana
Pachimotanasa
Shavasana


This was my first class back after not teaching for my 2 month maternity leave. It felt sooo sooo good to be back. I had missed my students and teaching so very much. I was worried after not teaching for so long (this has been my biggest break in teaching for the last 8 years) that it wouldn't come back to me and I lost my teaching skills. But it came right back and felt so good.

A Review About Me from 2010

I just stumbled upon a blog post someone wrote about one of my classes and me as a teacher. I remember both the students. Oh so sweet! I remember when I started taking Anusara classes how I did not like demoing poses (in fear I would do a bad job) and did not like partnering up (again afraid I would do a bad job). Now I love demos and partnering because I learn so much more then I could by myself. Thank you for the lovely blog post Doris.

September 06, 2010

Something to cheer about

Yesterday in my Anusara Yoga class our instructor, "Kim", needed a student on whom she could illustrate the effects of locking knees during the yogic alignment process. This is a beginning class and filled with women (and one man) of all ages, shapes and ethnicity's. In our previous class session, Kim had asked for a volunteer. In this session she pointed to a young woman, "Ann," in the back row and asked her if she'd be willing to be the "demo" person that day (evidently Kim had noticed Ann's "locking-knees" habit). Although Ann agreed, her face turned bright red and her discomfort was palpable.

When the time came, Ann stepped forward gingerly. Her face exuded raw discomfort. I sent up silent prayers that Kim would handle this situation with her usual grace and compassion. I feared that the reason for Ann's discomfort was because she was the largest person in the class. Kim was thankfully gentle and kind and Ann was able to illustrate her points beautifully. As the lesson progressed with Kim guiding Ann through aligning her body it was like watching a magical transformation. Although still nervous, Ann no longer looked as if she wanted to bolt from the room. Her body responded to instruction in a way that made me envious. "Alignment" sounds so easy but it is really a tricky process of self-manipulating seven distinct muscle loops and spirals, too complex for me to explain here. Yet Ann was able to accomplish the task with what appeared to be little effort.

As Ann brought her body into alignment she radiated beauty. It was stunning to witness the difference in the energy exuded by a person who went from standing tentatively and self-consciously to a person standing well-grounded and perfectly aligned. I found myself wishing that my body was as bendy as Ann's. I told Ann as I left class that I'd been touched by her grace, beauty and flexibility.

I look forward to tomorrow's class, although I pray that Kim never calls on me to be the "model." Ann was an inspiration but the thought of having to attempt to align my body in front of the entire class is not something I look forward to...not because of "body shame" but more because my body is just beginning to unlock its flexibility. Although, when I think about it, my body could easily demonstrate what not to do during alignment. Maybe I COULD be as instructive as Ann! Ahhh...to add a flexible body to my evolving flexible mind...now that's something to cheer about!

Sending blessings until next time,
Doris

Sacrum Focused Practice with UPA's

I have been teaching tons on lower body alignment. I feel like I keep saying the same thing over and over again, just in different words. I feel like students most be catching on and getting bored of it. However I have been getting lots of compliments, requests for more, and great questions to deepen the refinement.

 

Open to grace: turn the inner body so that the sacrum is facing straight ahead
Muscular Energy: hug to the Madeline, so that the sacro-iliac joints stabilize
Inner Spiral: the top of the sacrum draws in and up; more on the back-leg side
Pelvic Loop: the bottom of the sacrum draws down and in low belly tones in and up; more on the front-leg side
Organic Energy (when the pelvis is the Focal point): the pelvic bones and tailbone move down, while the whole sacrum lifts up and out of the pelvis

Practice the sequence bellow using the 5 principles above. When your in a symmetrical pose and don't have a back leg perform balanced action on both sides. Inner spiraling both thighs will create the whole top of the sacrum to evenly tip in and up and pelvis loop will draw the pelvis under on both side while the belly lifts up. In all of the asymmetrical standing poses, cultivate more inner spiral on the back leg side (until the top of the sacrum tips into the body) and more pelvic loop on the front leg side (until you feel the tone and lift in your lower belly).

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THE SEQUENCE

Table: Push into knees and draw them together to tone inner thigh muscles. Feel sacrum tip in and up. Then work pelvic loop to tip pelvis under belly lifts. This isn't cat/cow this is cow/natural lumbar curve and supported back. Then add organic energy stretch chest forward. Remember this is a symmetrical pose.
Table shalabasana legs: This is asymmetrical so more inner spiral on back leg to get sacrum going in and up. Watch for dumping in opposite side of low back so work pelvic loop and press knee into floor as belly lifts up.
DD
Surya namaskar's: in cobra create in and up sacrum with inner spiral. Pelvic loop to tone belly and then use arms to draw side bodies long and extend sacrum through head forward as pelvis roots down through feet
 Tadasana: Line up the lower body with get a [partner] (or your own hands) hold on to your pelvis and root organically down into the earth as you stretch your arms overhead and lift your sacrum and low belly up to sky

Lunge: with one arm (the same side as the back leg) lifting to the sky, while the other hand anchors your pelvis downward.
Lunge
Parsvottanasana- ardha hanumanasana
Anjaneyasana
Pigeon
Pigeon pose/thigh stretch
Parsvakonasana
Trikonasana- ardha chandrasana
Ardha chandra chapasana-standing splits-twisted ardha Chandra chapasana
Handstand PLAY
Ustrasana: as a symmetrical pose, this is a really great way to realign the sacrum/pelvis. Square of your pelvis and inner body. When you do Inner Spiral, emphasize this action on the side that you tend to rotate towards. When you do Pelvic Loop, emphasize this action on the side that you tend to rotate away from. And as you go back into the pose, keep all of that while anchoring the pelvis down and lifting the sacrum up.
 Upavista konasana: for all forward bends, the top of the sacrum must draw in and up before moving past 90 degrees in the pelvis. This is a crucial alignment for the health of the lower back.
 Janu sirsasana: it’s an asymmetrical pose the sacrum will need to tip in and up faster on the back leg side, while it will need to go down and in faster on the front leg side.

I was talking to a student the other day who has been frustrated she cant hold "L" handstand at wall. She was getting up a few weeks ago but her mind has been playing tricks on her and she has been "falling out" of the pose bending her elbows and collapsing to the floor. I know she is strong enough and knows the basic alignment that she should be able to hold the pose like she was beofre. However she says when her butt gets over hear head she gets scared and "falls down". After she falls down she will often make a comment like "Im not strong enough". We talked about how amazing the mind is and how our thoughts can create our reality. This is the perfect example. Her thoughts of "I cant do handstand", "I'm not strong enough" is creating the reality of her not being able to do a handstand. How often do we sabotage our self like this in our life? I know one way my mind will sabotage me is by telling myself I wont enjoy something. For example going to a dinner party. If I am telling myself I am not going to enjoy it. Chances are I am not going to enjoy it. Where instead if I was to tell myself I am going to love it, that belief will much more likely lead me to having a good time.

Another place we can see our thinking influencing our reality is in relationship to our bodies. So many people live in discomfort due to poor posture. I cant tell you how many times I hear "my back just always hurts...Ive tried X, Y, Z.... and it just always hurts". In order to create a change in the body we have to make space for change in our minds. However that needs to be followed by action. One thing I love about Anusara Yoga is we get to participate in the health of our body, mind and spirit. This sequence will help create space and strength to stabilize the low back and sacrum. Doing these simple alignment techniques can create huge shifts in the way we think and feel.

"You had the power all along..."

Theme: You have had the power all along. If I tell you that you are strong and powerful most likely you will not believe me. You have to learn it and feel it for yourself to recognize that you really are so fierce and strong.

 One of the many blessings of being a yoga teacher is to see student’s surprise themselves by recognizing their own strength. Their eyes light up like “holy cow I can’t believe I did that” sometimes this is followed by “it most have been a fluke” but the more they repeat finding this strength in yoga postures instead of being surprised they cultivate an inner knowing + remembrance. Then they start showing up to class with confidence in their eyes because they have experienced this inner strength and believe it is there. I believe they take this confidence with them out of the studio and into their life knowing what power they have inside.

Antidote: Wizard of Oz

Dorothy: Oh will you help me? Can you help me?
Glinda, the Good Witch of the North: You don't need to be helped any longer. You've always had the power to go back to Kansas. You've had it all along.
Dorothy: I have?
The Scarecrow: Then why didn't you tell her before?
Glinda, the Good Witch of the North: Because she wouldn't have believed me. She had to learn it for herself.
The Tin Man: What have you learned, Dorothy?
Dorothy: Well, I - I think that it - it wasn't enough to just want to see Uncle Henry and Auntie Em - and it's that - if I ever go looking for my heart's desire again, I won't look any further than my own back yard. Because if it isn't there, I never really lost it to begin with!"
Glinda: Home is a place we all must find, child. It's not just a place where you eat or sleep. Home is knowing. Knowing your mind, knowing your heart, knowing your courage. If we know ourselves, we're always home, anywhere.

Principle of Emphasis: Muscle Energy, Expanding Spiral, Contracting Spiral, Organic Energy

Heart Quality: Believe in yourself

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THE SEQUENCE:

Table/shalabasana leg work to bring power and awareness to the muscles of the legs

Modified forearm plank to bring power and awareness to abdominal muscles

Uttanasana- DD- Prasarita Padottanasana- Urdhva hastasana with side stretch: in all of these poses bend the knees slightly (center of knees tracking over second toes), isometrically hug the midline engaging the inner thighs (muscle energy), draw inner thighs in back and wide (expanding spiral), scope tail bone down just enough to feel belly lift (contracting spiral) and extend from hips out through heals and move the legs toward straight (organic energy)

[Partner] Down Dog-> handstand

[Partner] Plank -> Handstand pike knee pulled into belly

Virabhadrasana 2- Rev. Vira

Parsvakonasana

Trikonasana- Ardha chandrasana

Brigid’s Cross pelvis is the foundation here so to stabilize it draw the inner thighs towards each other creating muscular energy then broaden inner thighs working to create a lumbar curve in low back, scope your tail bone under so belly tones to hold that alignment and stabilize pelvis. Then twist your belly and torso without the pelvic bones turning.

Anjaneyasana- quad stretch- hanumanasana

Tiriangmukhapadapascimottanasana- krouchasana- baby cradle get one leg into virasana and then more through these three poses on one side and then repeat on second side. If virasana isn’t available to you do a janusirsasana leg. In all these poses strong legs, inner thighs roll toward floor creating an in and up sacrum and little scope of your tail bone to tone belly, root into the floor and lengthen spine.

Surya Yantrasana ones you have a leg over your shoulder hold your flexed food with your opposite hand. Pause and tug on your foot with your hand and press your foot into your hand to help create muscle energy in both the leg and arm. Next roll your inner thighs toward the floor bowing your chest and broadening your inner thighs in back and wide. Scope your tail bone to bring strength and power to the core and from your pelvis root down into the earth and from your pelvis extend your leg and lift your chest toward the sky.

Parivrtta Janu Sirasana same alignment ques as above. Strong legs and arms, broad inner thighs, strong core and tons of extension from pelvis (focal point) out through legs, arms and torso as you twist up toward sky.

Low Back Tightness or Sciatic Nerve Pain?

One of the joys of being pregnant is this pesky low back and sciatic nerve pain I have been experiencing when I am not on top of my alignment. This week I am going to be focusing on clearing up low back pain and sciatic pain. What is so cool about an alignment based practice is you can use your alignment on and off the mat to not only stop your low back from hurting but from preventing it in the future. Like I said above with my growing belly pulling my body out of alignment I experience this low back and sciatic nerve pain. It is so clear to me that this happens when I forget about my alignment. Then ill do some yoga poses and practice the alignment when I stand and sit and its gone.

There is a way of standing that I like to call "hurt back pose". This pose looks like feet turned out (think first position in ballet), tailbone way scoped under so the bum is flat, and hips leaning forward. Another version of "hurt back pose" is feet turned out, weight shifted to one leg that is very straight or hyper extended, the other knee bent and one hip sticking out more. This pose has often been established over a long period of time, like years and years. So it might take you more then one class to get this into your body. It helps to identify what version of the "hurt back pose" you do, and then when you find yourself doing it a little alarm should go off in your head and then you can implement your new alignment for a healthy + happy low back.

Tadasana- feet parallel second toe in line with ankles and knees
Tadasana put block between thighs. Squeeze block between thighs, this will establish muscle energy in your legs. Once the legs are engaged roll your inner thighs in back and wide, this should make your block move more toward the back plan of your body and cause your bum to stick out. This should also take the top of the thighs back. There is a little bony protuberance on your lateral upper thigh (the greater trochanter. We want this to be over the ankles and in line with the shoulders and ears. In the"hurt back pose" when the hips are leaning forward the greater trochanters are way forward, you might be surprised how much you have to move your thigh bones back to get this alignment. Practicing by a mirror or with a friend can be very helpful. Once you've got this scope your tail down to create tone in the low belly and stability in the low back. We want the top of the sacrum to move in and up creating a lordosis curve in the low back and the lower part of the sacrum to scope down to create this toning.
Tadasana put block between shins. With the arches lifted squeeze the block and your shins toward the midline to cultivate muscle energy in the legs, just like before move your thighs in back and wide, top of the thighs back so the greater trochanters are over the ankle and then root the tailbone down just enough to tone the low belly and hold that stability in your back you have so gracefully created.
High Runners Lunge hands on the floor draw feet toward each other to tone abductors then move the inner thighs in back and wide, top of the thigh lifts a ton and then little scope of the tailbone to tone low belly. We are all different. I have to scope my tail bone alot in this pose because I am extra flexible and can collapse in my back however some one stronger/stiffer and often male probably just needs to scope a tiny amount. Remember we really want that sacrum going in and up in the low back so if your low back is rounding like a cat don't even worry about scoping your tailbone instead just keep sticking your inner thighs back.
 High Runners Lunge- Lunge
Low Lunge back knee stays on the floor, hands on the floor. Engage muscles of legs, draw inner thighs back, press down on knee and isometrically drag back knee forward. The back knee shouldn't move instead the top of the thigh should move back creating space in the SI joint. Again scope your tailbone the appropriate amount for you.
Low Lunge manual shins in one hand on floor other hand on outer front shin, spread your toes and press shin toward the midline as you widen thighs and rotate them toward the back of the room. Keep the back thigh lifted by doing that isometric work.
Low Lunge hands on floor reaching out toward 11 o'clock shins in, thighs back and wide, appropriate scope of tailbone
Supta/ on your back
Laying on your back extend one leg up use strap and pull whole leg and ground head of femur bone into hip socket. As you pull in also extend your foot back into the strap. For this version don't have your leg perpendicular to the floor instead have it more forward ~ 45 degree angle.
Root femur bone laying on back both feet on floor. Lift one leg up towards the sky perpendicular or forward NOT CLOSER TO YOUR FACE THEN PERPENDICULAR. Interlace hands behind thigh that is lifted and press thigh forward into clasp hands. You can stay here or extend bottom leg out straight engage that leg toes point toward sky inner thigh rolling towards the floor more then the outer hip.
Supta Pigeon- supta matseyndrasana
Supta pada A- B strap
Wall
Parsvotonasana hands on wall
DD hands on wall same alignment in legs we have been working with. Tone legs, draw inner thighs back, move top of thigh back, scope your tail bone under an appropriate amount for you
L handstand at wall
Handstand at wall hands shin distance from wall, kick up bend knees to a 90 degree angle soles of feet on wall. I love this variation because its hard to banana and stick the hips forward. Engage muscles of legs, draw inner thighs toward wall butt stick out towards wall, scope tail bone up toward ceiling and appropriate amount to tone belly. oh and SMILE
Pasarita Padotonasana twist. there are 2 ways to do this pose. One is keeping hips squared and one is letting the hips turn as you twist. In this version let the hips turn as you twist. I don't teach this one very often but keeping the hips squared can aggravate a sensitive sciatic nerve.
Bridge 3x to hip the different muscles we will space feet differently. Make sure your feet are parallel no ballet turned out feet. For all three bridges draw feet isometrically toward each other, mover inner thighs toward floor creating a curve in the low back then scope tail bone extending knees toward front of room and rooting down through feet.

1. Feet touching
2. Feet hip distance apart
3. Feet much wider then hips

Gallapers twist this is supta pada c with the bottom leg in a quad stretch. For this version we will have the top foot with the straight leg on the wall a few inches from the floor back leg bent holding onto the back food for a quad stretch. Press your foot into the wall as you kick your back foot into your hand.
Partner root thigh bone as described a few poses back. Same thing but the partner will manually adjust the bottom leg so the thigh moves in. Then the partner will hold the inner spiral on the bottom leg with one hand and put the other hand on the sole of the lifted leg and have the partner extend the foot into partners hand as the hand pushes down into the foot. Thank you partner.
Shavasana or Supported Baddha Konasana

Trees

I have been going on hikes at the top of big cottonwood canyon (the pictures below are from Blood Lake) and have been blown away by the feeling I get around these towering trees. Being with them I am reminded of what phenomenal teachers they are. I often take them for granted as I drive past them but I like to pause and take time to acknowledge their strength and vitality. To think about all the times they have been shaken to their core by the wind and storms and yet they continue to root down into the earth and reach up toward to the sunlight. They are a symbol of Grace.

I will often visualize a tree sometimes its a tree from the thick forest of Washington, sometimes its a tree from the dry desert in Moab. Visualizing the tree I think about some qualities that I admire so much at that I want to embody more in my life. Today visualizing a tree the qualities that come to mind are:

• Patience
• Perseverance
• Grace

I asked my students to do this visualization to come up with their own qualities they want to embody from a tree and to reflect on them as they move through this practice.

The principles of emphasis are:

1. Muscle energy: from the four corners of the feet drawing up to the hips firming all sides of the legs. In tree pose you cultivate muscle energy by first engaging the standing leg, feeling the strength of the leg with the sole of the bent leg foot, then press firmly the foot into the thigh and the thigh into the foot. I love all these tree variations because it really makes you figure out how to press your foot and inner thigh together so it doesn't slip down.  
2. Expanding Spiral: spiraling from the inner heal around the legs and draw the inner thighs in, back and wide. In tree after creating that firm pressure of foot into inner thigh and thigh pressing into foot, use the foot to draw the inner thigh toward the back of the room. You might notice the butt sticks out and you get a in and up curve in your lover back.
3. Contracting Spiral/ Organic Energy: from the hips scope the tail bone and root down through the feet. In tree after broadening the inner thighs toward the back of the room scope your tail bone and root down first through your standing leg and then from your hips out through the bent knee widening it toward the direction it is pointing. Sometimes when I am widening the knee I will find my hips twisting in that direction. This is a no no it will tweak and damage my standing knee over time so watch that there is no twist in your hips.

Tadasana - Vinyasa
Tree
Plank with legs in tree - DD with tree variation - Bridget's cross
Mod. parsvakonasana - ardha chandrasana
Low lunge quad - parsvakonasana - ardha chandra chapasana
Eka pada rajakapotasana
Sphnx with tree variation. The tree will cause a deeper back bend in your low back so work that contracting spiral and scope your tail bone down powerfully causing a lift in the low belly to protect the low back.
Standing pigeon
Ardha padmasana in Tadasana, super active muscles in your legs and feet. Floint your foot and make sure it doesnt sickle. I rarely teach this pose because students seem to sacrifice the alignment in order to get in the general shape of the pose and I want to look out for the knees. If your foot is sickeling do tree.
Utthita padangustasana A- B- A
Prasarita padottanasana twist
Janusirsasana
Septu bandhasana with legs in tree variation
Supta tree
Supta baddha konasana

Yoga Group Therapy for Eating Disorder Recovery

 

 

I am so absolutely excited to team up with Charlene Smith, LCSW to offer a combination of group psycho-therapy and Anusara-Inspired yoga designed to support recovery from Eating Disorders. This is an 8 week series meeting once a week for 2 hours staring July 2nd.

When a client signs up for the series they will fill out an intake form. One part of that form asks them to list 6+ specific topics they would like to focus on, some examples might be: triggers, emotions, self sabotage... Charlene and I will look through these topics, I am sure many will overlap, and we will break them up into each sessions. The session will be guided by the clients suggestions! Each week we will focus on one topic, group discussion + processing + support + journaling + and yoga theme will all be based off of the specific topic for the evening.

 

Yoga asana will be very gentle. We don't want this to be a "lets burn calories" or "push the body to hard". Instead I want the clients to cultivate a gentleness with themselves and a sense of listening. One reason I believe this group therapy + yoga combination is going to be so powerful is because we will talk about it, write about it, and then move the body and integrate everything into our body at a cellular level then reflect on it.

 

 There will be a lot of practicing the first principle of Anusara Yoga, Open to Grace. Open to something bigger then your imprisoned sick self! Open to what life would be life with out your eating disorder! Stand on your feet with confidence because you have the power to make and cultivate this change in your life! Lift up your chest and stand tall! Eating disorders can make people can feel afraid to take up space. Claim your space on this earth! Sand up tall and expand your chest and ribcage with willingness and courage. Without losing this new posture soften your skin, thank yourself for showing up for yourself in this way!

 

If you are interested in this series send me an email and I will get you an intake form.  

 

 

 

 





Adhikara + yoga sequence

Principle of emphasis: muscle energy, thigh loop

Heart Quality: Steadfastness, Enthusiasm

Theme: studentship (adhikara). Remaining teachable and staying receptive. When I think I know a pose and don’t have anything else to learn, I close myself off from expanding more in that moment and growing as an individual. When I approach a pose or life situation in a way that “I don’t know it all” + “what can this teach me?” not only am I more in the moment. But I also learn more about myself and about life. From practicing Anusara Yoga I now see life through new lens. I try to take every moment and situations (both good and hard) as opportunities that teach me how to love myself more, love those around me more and surrender to the flow of Grace. When I do this life is immensely better. I feel like I am going with the flow of life instead of feeling like I am in a fight with life.  

Quote: Paul Muller Ortega says (adhikara) "it's how you tend to the ground with in. So when the teachings come they can sprout and grow from the inside out

 

1.       Uttanasana - High runners lunge- parsvotanasana- high runners lunge one hand down twist

2.       Uttanasana- ardha uttanasana 3x

3.       Uttanasana clasp hands behind back- tadasana hands clasp behind back

4.       Tadasana half-moon side stretch

5.       Tadasana interlace hands above head palms face up toward sky (strong legs, inner thighs draw in back and wide, keeping thighs back root tailbone down, draw floating ribs in and arm bones back, from hips root down through floor and from hips extend up through arms)

6.       Handstands at wall

7.       Vinyasa- cobra prep (strong legs inner thighs broaden toward sky pinky toes spread toward ground, root tail bone down toward heels, draw floating ribs in shoulders back open heart toward sky)

8.       Vinyasa- instead of cobra do salabasana arms behind back

9.       Low lunge quad stretch (up right hips over back knee, front knee at 90 degree angle)

10.   Modified parsvakonasana – parsvakonasana

11.   Vira 2 – wide leg forward fold – scandasana bend back knee – ardha chandrasana

12.   Anjaniasana quad (deeper lunge low lunge with quad stretch be very diligent about keeping back thigh lifted, root tail bone down extending from hips through back knee and front heel)- ardha hanumanasana with manual ankle loop - Trikonasana

13.   Uttanasana – Utkatasana with twist

14.   Pigeon twist away from front knee, elbow on floor hands in Anjali mudra – twist toward knee opst. forearm on floor with quad stretch

15.   Supta parsva tadasana prep

16.   Parsva bakasana

17.   Setubandha

18.   Eka pada Setubandha

19.   Supta bend knees- one knee to chest, sole of foot to sky grab pinky side of foot mod. Supta padangustasana B

20.   Supta padangustasana B

21.   Supta root femur bones

22.   Shavasana

 

Nothing to do with this post. Just an adorable picture of my doggies

Neck Should Eblow Wrist Theraputic Sequence

So much of our life is spent in front of us. Think of all the many things you do with your hands in front of your...Texting, computering, reading, paper work, crocheting, yoga, eating, driving, pushing strollers, playing spots... This always reaching forward tightens and impingines parts of our body that can cause pain, discomfort and injuries to our neck, shoulders, eblows, and wrists. This sequence is about opening up the front of our body and as a results clears away many of the injuries assoiciated with these areas.

table with hands several inches in front of the shoulders so there is less weight on the wrist. Lift armpits toward ears to lengthen side bodies and use gravity to melt heart and integrate arm bones into the shoulder sockets. Stay here for several breaths
Table forearms same alignment instruction lengthen side bodeis, melt heart. These poses are helping the arm bones to remember where “home” is. If there is a misalignment in the shoulders it very often translate down causing pain in the elbows and wrists
Childs wide knees, forearms on floor, head supported by block continue to melt back of heart.
At Wall
Pec stretches 1. place one palm on wall like you’re giving the wall a high five. Lengthen the arms bones up and back and then turn your body away from the wall and press from your chest back through your hand into the wall. If you notice the head draws forward press the head back slightly. 2. stand right up to the wall like you are going to kiss the wall and extend one arm out to the side like half of a T, palm facing up. Draw from your fingers back through your shoulder blades plugging the head of the arm bone back into its home the shoulder socket. Press the pinky finger into the wall as you draw the head of the arm bones away from the wall then turn your chest 180 degrees away from your hand and extend from your chest back through your outstretched hand. These pec stretches are incredibly wonderful for the body and clearing out neck, shoulder, elbow wrist problems you could do these 5x a day if you have time.
Down Dog at wall hands are shoulder distance apart hip height. Lift the arm bones up and allow the heart to melt with gravity without dropping the armpits.
At Mat
Down Dog lift up the arm pits and look between the hands, plug the arm bones into the shoulder sockets, drop the head so it’s in line with the arms and melt heart
Cobra move hands forward if weight baring on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids. Upper arm bones parallel to floor slide head and throat back
Hero pose interlace hands knuckles on head palms facing the sky lengthen side bodies engage shoulder blades together, keep shoulders integrated as you straighten elbows toward sky
Down Dog
Uttanasana finger tips on floor lengthen side bodies, lift arm pits up and squeeze shoulder blades together, melt heart bend elbows out to side as you fold deeper
Wide Leg forward fold with clasp hands (if shoulders are to tight you can hold strap instead of clasping hands). Strong legs, lengthen side bodies, draw shoulder blades toward sit bones to lengthen neck.
Uttanasana armpits lifted as you fold
Down Dog arm pits lift up heart melted
Cobra move hands more forward if weight bearing on hands hurt. Lift chest and shoulders up, squeeze shoulders blades together to strengthen rhomboids which are in charge of holding scapula’s on back. Upper arm bones parallel to floor slide head and throat back.
Dolphin forearms on floor fingers interlaced. Arm bones lifted and heart melted
Forearm stand
Supta Restorative back work take a blanket and make a skinny roll and place the bottom tips right above the blanket, arms in cactus shoulders should come to the floor. If it feels good on the low back you can extend the legs straight on the floor. If that is uncomfortable for the low back keep the knees bent soles of feet on floor and knock the knees together.
Down Dog- Uttanasana
 Seated Wrist stretches. Watch the inside of your wrist as you extend your wrist back in the air. You might notice a little bulge that appears. That the wrist retinaculum. We don’t want that to bulge out so with your other hand wrap your hand around your wrist and the retinaculum and apply pressure into the forearm and traction it down. With your hand supporting you’re the retinaculum down you can stretch your wrist and hand in all different directions as you keep pulling the retinaculum down. Yummy. Repeat on second side. This will train that retinaculum to stay sucked into the forearm.
Table with hands a little further forward then shoulders and test the wrists after that wrist stretching retinaculum integration, the wrists should feel stronger
child’s with block under head arm pits suck up into shoulder sockets, heart melts.
Shavasana

 

Strong Arms Soft Heart Sequence

Life is always asking us can we be strong? Can we be soft? Can we draw in and take care of our self? Can we extend out and share ourselves with others?  

I think it is so cool that we can practice these on our yoga mat.

Principles of emphasis: open to grace aspect of lengthening side bodies, muscular energy and organic energy
Seated Meditation manual inner spiral legs by grasping each thigh with both hands and rotating inner thigh in and broadening outer though out.
Tadasana half-moon side stretch
Supta Padangusthasana A-B
Parsvotonasana lift up the ball of the front foot for manual ankle loop
Uttanasana clasp hands behind back lengthen your side bodies toward the floor as you reach your arms toward the sk. Keep your arms and legs strong
Tadasasana clasp hands behind back
Surya Namaskar 5x
Table-DD focus on the actions of the arms and shoulders. Strong, integrated, straight, with inner deltoid rotating toward the front of room and heart melted.
Pigeon
Pigeon Quad start with a lifted pose so the hips are pretty high of the ground, then move the knee back further stay integrated with muscle energy by drawing the knees toward each other but you will be closer, but still lifted from the ground and take another quad stretch
Anjaneyasana twisted quad stretch
Mod. Parsvakonasana
Parsvakonasana
Trkonasana
Uttanasana cross hands behinds calves and hold on to the front of each shin, bend knees, engage muscles, draw shins in as you broaden thighs out, then scope tailbone press into feet and extend legs.
Baddha Konasana
Janusirasasna
Paschimottanasnaa
Adho Mukha Svanasana press hands into earth strongly, lengthen side bodies, melt heart, reach tail bone toward heels and straighten legs.
Bhujangasana lift one leg up at a time engage it then spiral each leg in lower leg and press toenails into mat, repeat with second leg. Root tail bone toward heals lengthen side bodies, expand rib cage and draw shoulders back.
Vrksasana engage your standing leg and press your bent leg foot strongly into thigh, once this strong muscle energy has been established rooted inner thighs toward back of room widening sit bones and then scope your tail bone into that space. Extending from hips into the ground and from hips up through your extended arms toward sky.
Vira 3 with your legs and arms muscularly engaged rotate your inner thighs in back and wide and scope your tail bone toward your heels lifting your low belly and puffing into your back body. Hug the legs and arms toward midline.
Ardha Chandrasana engage the muscles of the legs. I like to imagine there is a huge beach ball between my legs and isometrically draw the top leg down toward the midline isometrically pressing into the imaginary beach ball. Then extend from your hips into the standing foot, from your hips out the lifted leg, spine and arms.
Parsvotanasna bend both knees making it easier to draw the inner thighs in back and wide creating a healthy lordotic curve in the low back. Use your muscles to hold this good alignment as you straighten your legs –Ardha Hanumanasna
Gardudasana squeeze your legs and arms together strongly. Bend your knees deeply rotate inner thighs in back and wide, scope tail bone and lift chest.
Vashistasana
Wild Thing
Handstands
Shoulder Stand

Core Power Asana Sequence

Most people hold fear, worry, anticipation, and stress in their bellies. Our belly is incredibly intelligent. The butterflies, the intuition, and all the other ways the belly communicates with us should how sensitive our “guts” can be. The belly also holds onto a lot! Being pregnant I can feel my fear of losing the baby, my anticipation over what life will be like with a baby, the stress of not being able to do as much as I want to do with morning sickness, just to name a few. Although I am not doing core work or twists right now like the sequence below suggests. In the past I have found these to be the most effective way to bring awareness to my belly to cultivate strength and awareness there so I can let go of what is no longer serving me. My practice these days is more meditative with awareness on my breath and on my belly I clear out the tension and welcome in a sense of calm, love and openness. Sometimes my mantra is as simple as: Inhaling space into my belly, exhaling letting the stress go.

Sucassana: Close your eyes and see a sweet softness manifesting throughout your body. See how all of the tendencies to contract and hold yourself back, hold other people accountable for your needs… see yourself releasing all of those tendencies now.
Supta knees into chest
Supta twisting core work inhale to one side pause and exhale bring back to center. Do it with bent knees first, and then do it with straight legs 90 degrees between thighs and hips.
Crunches core work. Target upper core and puff into the back of your kidneys.
Partner supta Kidney Work Exercise with [strap] which goes under their low back directly below their belly button. The yogi will puff low back into the matt and the partner will try to pull strap out. When good kidney loop is engaged strap shouldn’t move. Try this first with feet on the floor, then with knees bent and feet lifted off floor in line with knees.
Ardha Navasana- half boat pose knees bent, feel strength in your upper belly and your inner thighs. Every inhale brings fortitude and strength into your body.
Navasana boat pose with straight legs.
Janusirsasana- Lift belly and puff kidneys as you fold and lengthen chest toward toes.
Handstands keep kidneys full and heart melted.
L.L twist one hand down
HRL twist one hand down
HRL – parsvotonasana- HRL- Lunge
L.L quad- anjaneyasana
anjaneyasana – ardha hanumanasana – twisted ardha hanumanasna [2 blocks]
Parsvakonasana
Trikonasana
Parsvotonasa- walk both hands to outside to front foot twist prep- prasarita trikonasana. Inhale breaths lengthens torso exhale breaths twist. Let the twist remove any unintended tightness and twist out stress.
Plank hold 5 breaths inhale feel strong, exhale release any holding that’s not intended- chataranga- cobra- interlace hands behind back shalabasana lift up legs and chest
L twist. Back leg strong, straight and lifted, pull belly away from thigh
supta knees bent feet on floor hands on belly. Feel all the circulation in your belly, blood pumping, heart raising. Can you even feel you pulse in your belly?
roll over onto belly danurasana
Danurasana- rock on to one side kick – center- rock onto other side kick
roll onto back bridge
Bridge clasp hand series
Bridge hold feet come to top of head extend head into floor and stretch heart toward the back of the room
Urdhva Danurasana- come to the top of your head- draw shoulders back- roll more onto the top of your head/ forehead and press up. Press through your strong legs and send your heart over your hands and release anything you no longer need
Supta knock knees together- open arms like “T”. Feel the energy in belly, see if you can feel your pulse there without even touching your belly. Feel how soft your body has become. 5 breaths
Supta hands on knees and draw them in  circle a few times then take circle in different direction.
Thigh bone rooting
Twist
Twisting core work knees bent inhale to one side exhale back to center then to other side. Then do with your legs straight 3x
Paschimottanasana
Shavasana set up [2 blankets] to open heart and support cervical curve under neck.
Succasana one hand on chest one on belly, bring an opening to this space. Inhales feel yourself expand and get centered within yourself. When you exhale let go of stress, blame, shame, worry, anticipation…all the unwanted tendencies and tensions release. Make room for love and ease in your body.

Alignment of knees = more Harmony

In massage school I learned that the joints of the body represent our flexibility in certain areas of our life:

• Feet: Your ability to move forward in life.
• Knees: Your willpower.
• Hips: Your ability to stand and hold yourself up in life.
• Shoulders: Your ability to handle difficult situations.
• Hands: Your ability to handle the details in life.

I thought this was interesting. Lately a lot of new students have been coming to my classes with knee injuries as a result of lateral movement or hyper extension of the knee. In my Friday 4:15-5:30 class at The Yoga Center I focused on knees this week. When the knees (or any part of our body) are in pain or discomfort it is distracting and makes it much harder to experience harmony. However by using our will power to align our knees (or any part of body) optimally over time we will experience more and more agreement in our body/mind/spirit.

http://www.womentalksports.com/items/read/651/1269909

The knee is a hinge joint and thus only meant for extension (straightening the leg) and flexion (bending the knee). A hinge joint does not assist in lateral moment of the knee. We do not want our inner or outer knees to get flexible, and that is what happens when we move the knee joint medially (to the mid line) and laterally (away from the mid line.)Me and my sister both played a lot of soccer and so many friends have blown out there knees (ACL, MCL..)  In the picture on the left you can see that if the girl in the red kicks or moves the blue players knee to the right that lateral movement will most likely tear her ACL ligament.


One of the many cool things about asana practice is we can use our will power to align our bodies to move in optimal therapeutic ways and practicing these alignment principles over time will retrain the body to function. Harmony is different than instant gratification. Although I often feel a little better and less stressed after a yoga class. I think when we practice steadily over a long period of time with alignment and intention that we expeirence more harmony to our body/mind/heart. For example, taking one yoga class might not make your knees feel instantly better or if it does that feeling wont be permanent, however if you tend to laterally rotate your knees and you work strong Shins In Thighs Out in your practice to stabilize your knees, over time with this your knees will feel better more often and for a longer amount of time. Same goes if you hyper extend your knees letting them bow backwards past optimal extension. If you practice strong Muscular Energy especially in the back of the legs (I like to press into the ball of my foot like I'm pressing on the gas pedal this engages my calf muscles then I isometrically lift and curl my heel up towards my sit bones, the heel doesn't move but the back of my knee and hamstring engage). When the back of the leg is toned you learn to straighten the leg keeping the stability and over time this alignment will probably make your knees feel better more ofter and for longer amounts of time. Since the knees contribute to the positioning of feet, hips, and shoulders all these joints will either find more optimal alignment or less optimal alignment depending on the position of the knees. (this stuff fascinates me) 


Harmony
When tones, thoughts, or feelings, individually different, combine to form a consistent and pleasing whole, there is harmony. Harmony is deeper and more essential than agreement; we may have a
Synonyms: harmony, accord, concurrence, consistency, uniformity, accordance, conformity, consonance, union, agreement, congruity, symmetry, unison, amity, consent, unanimity, unity, concord
Antonyms: antagonism, contest, discord, hostility, schism, battle, controversy, disproportion, incongruity, separation, conflict, difference, dissension, inconsistency, variance, contention, disagreement, disunion, opposition, warfare