Brahmacharya: moderation of energy

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

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

Patanjali says in Surta 2.38 "Brahmacharya pratishthayam virya labhah.

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

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

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

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

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

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




FUNdamental's
Poe: TL, ABB

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

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

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

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


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

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

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

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


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

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

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

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

Ge

Transitions

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


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

Forgetting and Remembering

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

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

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

Cool as a Cucumber Recipes

 It is hot outside! My pita is more fiery then normal so I have been eating lots of cucumbers to help me cool down and come back into balance. Here are some recipes I have been playing with.

Cucumber Tomato Mint Salad

• cucumbers, peeled and diced
• vine-ripe tomatoes
• 1/2 an onion, diced
• crushed garlic (optional)
• sea salt and pepper, to taste
• organic extra virgin olive oil, to taste
• fresh lemon juice, to taste (or raw apple cider vinegar, coconut vinegar, or Kombucha)
• dried mint, a few generous pinches (more if fresh)

Toss all ingredients together in a salad bowl.

Cucumber Yogurt Salad

• 1/2 cup fresh yogurt
• 1/2 cup grated cucumber
• black pepper, to taste
• rock salt, to taste
• 1 tbsp. finely chopped cilantro

Whisk all ingredients together enjoy at cool or room temperature.

Cucumber Beet Salad

• 1 roasted beet
• 1 cucumber
• 1/2 a handfull of finely chopped fresh mint and fresh parsley
• 1 tsp olive oil
• 1 tsp lime juice
• Pinch of Salt
• Pinch of black pepper

Roast the beet (Wash the beet – leaving the skin on, rub with olive oil and wrap in paper foil. Place in the oven, and bake for about 30 to 50 minutes at 425 F until tender.) Peel/ chop beet and cucumber, mix them in bowl with other ingredients. Serve chilled or at room temp.

Satya: Truthfulness

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

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

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

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

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

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

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

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

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