1. The underlying truth of the universe is that everything is good, so we want to discern inauspicious actions and behavior from the individuals themselves who are all divine. We share the same soul but perceive ourselves as separate beings.
2. When things don't always appear to be auspicious we want to have faith in providence, the truth that the universe wishes to sustain and provide for us. So even in difficult situations we can look for the good in others and our situation and see a new possibility revealed. Whether it's a situation on the mat or in our daily lives.
3. The universe is constantly re-inventing itself, just as you can re-invent yourself in every moment and every breath to reveal your true nature and shine it out in the world.
Story's on Invention: When life gives you lemons, make lemonade. Every cloud has a silver lining. Etc...
1. The potato chip invented by chef and angry customer in new england. He made the french fried potatoes thin with lots of salt to punish the angry customer and the customer liked it.
2. The microwave - scientist working on radar has candy bar melt in his pocket, he figured out if he put food in a metal box and pointed the waves at it, then he could cook the food. We want to turn our melted candybars into something new and interesting in life.
3. Cellophane - French man trying to invent a waterproof tablecloth. Covering wouldn't adhere to the tablecloth but stuck to other things. When our truth shines through all the cloudy stuck energy and things in our lives. We cultivate a fire to burn away the impurities in our bodies and the cellophane just drops away to reveal a brighter, fuller self.
Partner Stretch & Cat/Cow
Surya Namaskar - High Lunge w/ Twist
Parsvottanasana w/ arms clasped behind back
Chaturange Vinyasa – several at own pace - story
Padottanasana w/ arms clasped behind back
Trikonasana
Ardha Chandrasana
Uttitha Hasta Padangustasana
DD-Plank Pushups/Cross
Vasisthasana/Wild Thing
Chaturanga Vinyasaa - Child's pose - story
Downdog Flossing Shoulder Blades
Parivrtta Trikonasana
Child's pose
Cactus Twists
Supta Padangustasana
Savasana
Closing: Stand in your truth and look for an opportunity to view obstacles and difficult situations as divine and a part of yourself. See how the universe may be inviting you to invent something new in your own life.
Success!: Gave each student a lot of personal attention and adjustments. They were pleased with this and gave me positive feedback. Also had some good feedback on instructing Vasisthasana and Wild Thing. One student said they'd never had anyone suggest using the top leg as a kickstand and lifting their hips, and that it was very helpful for them (though they said they wished that the instruction had been provided a little earlier before their arm got tired). There were some really beautiful expressions of poses in the classroom.
Concerns: I didn't get through my planned sequence of poses all the way to Parivrtta Ardha Chandrasana because I wanted to really make sure everyone was expressing themselves more fully in Parivrtta Trikonasana first. So we focused on that as the Maha and next week we many get to PAC as I wanted to a few weeks back. It's becoming a journey and the regular students are flowing with it right now. We had lots of new students and only two regulars this class so I wanted to be more vigilant on alignment principles for safety and giving people a greater opening.
Monday, August 30, 2010
Monday, August 23, 2010
Flowing with Grace
Theme: Flowing with Grace
-Anusara means flowing with grace, or following your heart.
-Open to grace and all the other alignment principles will follow.
-On the mat we want to open our hearts to accept the possibility in each pose.
-We will skillfully engage the principles in our alignment of the poses.
-Fill up with the breath and soften the outer body.
-When we swim against the current life it hard, so when we do align with the current our life becomes easeful.
-The currents of grace are never not supporting us, Nishprapanchaya Shantaya, they are always present and full of peace.
-First open to grace, see what's possible, now engage the principles.
-Turn your heart up to the sky...inhale and expand your inner light, exhale soften outer body.
Invocation
Centering – visualize difficult situation or person and see how stepping into grace could help you more easefully respond to them in a skillful way. More gracefully accepting criticism or opposition without attachment to whether your situation is true, false, good or bad.
Demo Chaturanga Vinyasa
Chaturanga Vinyasa - otg
Utkatasana/HL
Trikonasana - me
Privrtta Trikonasnana
Parsvakonasana - is/os
Padottanasana
Pasrvottansana
Utthita Hasta Padangusthasana - leg up/side/out oe
Utkatasana/HL
Bakasana
HL (tune into the high lunge...fully engage all the principles on both sides)
Pidgeon
Bakasana
Dandasana
Paschimottanasana - FB
Purvottanasana - upward plank
Janu Sirsasana
Tolasana - scale (lie back to savasana)
Closing (reading from Daily Love):
Live your Truth!
The greatest "sin" in the world is to pretend to be someone you're not in order to please another person.
Have the courage to be you, no matter what. If you ruffle someone's feathers their reaction is not your business. All you can do is be the amazing, one of a kind human being that you are.
But remember, this is a two-way street so chances are you'll get your feathers ruffled, too. Have the self-esteem to be you and at the same time allow others to be themselves.
This doesn't mean that you have to always agree with what others do; moreover, it means being able to hold a space of acceptance that allows you to be just as you are and others to be just as they are even if you hold opposing views.
In this way you will come into harmony with the variety of whole and happily join the dance of creation.
Concerns/Successes: Some students had flexibility and knee issues so I gave them variations and worked a little more with them to ensure proper foundation. I received positive feedback so I feel like they were able to get a little more out of the practice. Good feedback in general.
-Anusara means flowing with grace, or following your heart.
-Open to grace and all the other alignment principles will follow.
-On the mat we want to open our hearts to accept the possibility in each pose.
-We will skillfully engage the principles in our alignment of the poses.
-Fill up with the breath and soften the outer body.
-When we swim against the current life it hard, so when we do align with the current our life becomes easeful.
-The currents of grace are never not supporting us, Nishprapanchaya Shantaya, they are always present and full of peace.
-First open to grace, see what's possible, now engage the principles.
-Turn your heart up to the sky...inhale and expand your inner light, exhale soften outer body.
Invocation
Centering – visualize difficult situation or person and see how stepping into grace could help you more easefully respond to them in a skillful way. More gracefully accepting criticism or opposition without attachment to whether your situation is true, false, good or bad.
Demo Chaturanga Vinyasa
Chaturanga Vinyasa - otg
Utkatasana/HL
Trikonasana - me
Privrtta Trikonasnana
Parsvakonasana - is/os
Padottanasana
Pasrvottansana
Utthita Hasta Padangusthasana - leg up/side/out oe
Utkatasana/HL
Bakasana
HL (tune into the high lunge...fully engage all the principles on both sides)
Pidgeon
Bakasana
Dandasana
Paschimottanasana - FB
Purvottanasana - upward plank
Janu Sirsasana
Tolasana - scale (lie back to savasana)
Closing (reading from Daily Love):
Live your Truth!
The greatest "sin" in the world is to pretend to be someone you're not in order to please another person.
Have the courage to be you, no matter what. If you ruffle someone's feathers their reaction is not your business. All you can do is be the amazing, one of a kind human being that you are.
But remember, this is a two-way street so chances are you'll get your feathers ruffled, too. Have the self-esteem to be you and at the same time allow others to be themselves.
This doesn't mean that you have to always agree with what others do; moreover, it means being able to hold a space of acceptance that allows you to be just as you are and others to be just as they are even if you hold opposing views.
In this way you will come into harmony with the variety of whole and happily join the dance of creation.
Concerns/Successes: Some students had flexibility and knee issues so I gave them variations and worked a little more with them to ensure proper foundation. I received positive feedback so I feel like they were able to get a little more out of the practice. Good feedback in general.
Monday, August 16, 2010
The Myth of Hanuman, Remembering Divinity
Theme: Hanuman is the monkey god in Indian Mythology. He was born to Vanara parents, a race of ape like beings with human intelligence and civilization and was an incarnation of Shiva and Shakti. Shiva wanted to help Rama, the seventh Avatar of Vishnu help slay Ravana the terrible demon, so he decided to be a monkey. Shakti decided to be the tail. So Hanuman is known for being a diety of service or Seva.
He is particularly interesting because the supreme consciousness as Shiva and Shakti chooses to manifest as a supporting character to help out in the story instead of as the center of attention. So too the divine supports us every day in small ways if we tune in to become more away of those times when it reaches out to assist us.
Centering: Think about the people and moments when the world has reached out to you. Hold them to your heart. Tap into the universal (back body) and shine out through the heart.
Surya Namaskar x5 with no lunge:
Hanuman was a disciple of Surya, the sun, during his early life and he gives his energy freely to others just as the sun does. It’s said that Hanuman himself created Surya Namaskar the yoga sun salutation.
Surya Namaskar x5:
High Lunge – low cobra
Parsvottanasana – drunken cobra
Trikonasana – wide armed cobra
Iguana – feet dhanurasana
Low Lunge – ankle dhanurasana
Handstand 1 minute timed at the wall
Pincha Mayurasana 1 minute timed at the wall
Neighbors supporting hands/arms:
Vrksasana – leg out - timed one minute each side
Warrior III – timed one minute each side
Vayu the god of wind carried the seed of shiva and shakti to be born in the Vanara queen who was praying to Shiva for a son. So Hanuman also is technically a child of the wind god and has the power to fly when he is born. Just like Hanuman we support our neighbors.
Hanuman gets captured by Ravana and his demons set Hanuman's tail on fire, so he stretches his tail out so that it doesn't burn his body. Engage the toes like the flaming tail, stretch through the heal away from your body. Release after 1 minute, put out the fire.
The hero Rama rides into battle against Ravana the demon riding on the back of Hanuman.
Shoulder Stretch @ wall
Vasisthasana/ Wild Thing (level II option)
Be wild like the Vanara. Be a little wild like a monkey.
Child’s pose
Downdog, leg up and stack hips, bend knee (monkey tail over to touch neighbor behind you) then ab work knee forward to right then left elbow alternating with breath.
Standing Splits @ wall
Ardha Chandrasana
Hanuman carries a mountain from the Himalayas back to save a friend who needs special herbs atop the mountain (he doesn't remember which one is needed so he brings the whole thing). So like Hanuman, we endeavor to move mountains in the service of others.
Supta Padangusthasana
Hanumanasana
Hanuman was mischevious during his childhood so the other gods placed a curse on him so he would only be able to use his powers when reminded of them. Jambavantha reminds Hanuman of his abilities and encourages him to go and find Sita. The specific verse that is recited by Jambavantha is:
You are as powerful as the wind
You are intelligent, illustrious & an inventor
There is nothing in this world that’s too difficult for you
Whenever stuck, you are the one who can help.
Eye of Needle
Happy Baby
Savasana
Nadi Shodhana, in honor of Hanuman the mythic inventor of Pranayama
Closing: Remember that the divine is always supporting us (nishprapanchaya). I honor the teacher in each of you.
Concerns: Didn't have time for Parivrtta Ardha Chandrasana, so I'm going to do it next week. The room was very cold so we ended up doing twice as much warmup as originally planned. I'm going to start planning very vigorous workouts for the beginning of class to compensate for the cold. The ceilings are very high and the windows were open from the previous class...they must have been freezing.
Success!: Everyone I spoke with enjoyed the class. Very good feedback. They enjoyed the timed poses and the extra work. I feel like I'm making progress in designing sequences. I promised the students a flow class (where all the poses in the sequence flow concurrently uninterrupted from beginning to end). They had a previous teacher to taught Ashtanga in the same time slot so I'm going to design a similar flow sequence appropriate for the level we usually see in the class and teach that next time.
He is particularly interesting because the supreme consciousness as Shiva and Shakti chooses to manifest as a supporting character to help out in the story instead of as the center of attention. So too the divine supports us every day in small ways if we tune in to become more away of those times when it reaches out to assist us.
Centering: Think about the people and moments when the world has reached out to you. Hold them to your heart. Tap into the universal (back body) and shine out through the heart.
Surya Namaskar x5 with no lunge:
Hanuman was a disciple of Surya, the sun, during his early life and he gives his energy freely to others just as the sun does. It’s said that Hanuman himself created Surya Namaskar the yoga sun salutation.
Surya Namaskar x5:
High Lunge – low cobra
Parsvottanasana – drunken cobra
Trikonasana – wide armed cobra
Iguana – feet dhanurasana
Low Lunge – ankle dhanurasana
Handstand 1 minute timed at the wall
Pincha Mayurasana 1 minute timed at the wall
Neighbors supporting hands/arms:
Vrksasana – leg out - timed one minute each side
Warrior III – timed one minute each side
Vayu the god of wind carried the seed of shiva and shakti to be born in the Vanara queen who was praying to Shiva for a son. So Hanuman also is technically a child of the wind god and has the power to fly when he is born. Just like Hanuman we support our neighbors.
Hanuman gets captured by Ravana and his demons set Hanuman's tail on fire, so he stretches his tail out so that it doesn't burn his body. Engage the toes like the flaming tail, stretch through the heal away from your body. Release after 1 minute, put out the fire.
The hero Rama rides into battle against Ravana the demon riding on the back of Hanuman.
Shoulder Stretch @ wall
Vasisthasana/ Wild Thing (level II option)
Be wild like the Vanara. Be a little wild like a monkey.
Child’s pose
Downdog, leg up and stack hips, bend knee (monkey tail over to touch neighbor behind you) then ab work knee forward to right then left elbow alternating with breath.
Standing Splits @ wall
Ardha Chandrasana
Hanuman carries a mountain from the Himalayas back to save a friend who needs special herbs atop the mountain (he doesn't remember which one is needed so he brings the whole thing). So like Hanuman, we endeavor to move mountains in the service of others.
Supta Padangusthasana
Hanumanasana
Hanuman was mischevious during his childhood so the other gods placed a curse on him so he would only be able to use his powers when reminded of them. Jambavantha reminds Hanuman of his abilities and encourages him to go and find Sita. The specific verse that is recited by Jambavantha is:
You are as powerful as the wind
You are intelligent, illustrious & an inventor
There is nothing in this world that’s too difficult for you
Whenever stuck, you are the one who can help.
Eye of Needle
Happy Baby
Savasana
Nadi Shodhana, in honor of Hanuman the mythic inventor of Pranayama
Closing: Remember that the divine is always supporting us (nishprapanchaya). I honor the teacher in each of you.
Concerns: Didn't have time for Parivrtta Ardha Chandrasana, so I'm going to do it next week. The room was very cold so we ended up doing twice as much warmup as originally planned. I'm going to start planning very vigorous workouts for the beginning of class to compensate for the cold. The ceilings are very high and the windows were open from the previous class...they must have been freezing.
Success!: Everyone I spoke with enjoyed the class. Very good feedback. They enjoyed the timed poses and the extra work. I feel like I'm making progress in designing sequences. I promised the students a flow class (where all the poses in the sequence flow concurrently uninterrupted from beginning to end). They had a previous teacher to taught Ashtanga in the same time slot so I'm going to design a similar flow sequence appropriate for the level we usually see in the class and teach that next time.
Monday, August 9, 2010
Aum, the Sound of the Absolute
Theme: Aum, or Om, is the sound of the absolute.
How it relates to our everyday lives: sometimes the stories we tell ourselves become overwhelming. If we try to block them out or tune out we won't alleviate the issue because we give more power to them. We need to acknowledge them first instead of trying to block them our or fight them.
Thoughts are transitory and we can relieve those that don't serve us by turning in and listening to them so we can discern if they are true or of value. Then we thank the goddess of that thought for arising and release it to go about it's own business. These thoughts or goddesses all resonate with the sound of Aum, so we can connect to them and our bodies through chanting Aum and merge our self and dreams with the large divinity in the world around us.
Break it down into three parts...
Ah, the sound of the self, our identity assemblage point, who we tell ourselves we are.
Ou, the sound of our dreams and aspirations.
Mm, the sound of pure consciousness bliss, our self and dreams merging together with the rest of the world.
Silence is the fourth sound when all merge into a calm quiet state like savasana at the end of our practice and the cycle renews
Repeat each sound once, then merge all sounds together in chant.
Surya Namaskar x2 - Crescent and Prayer Twist - engaging muscle energy
Tadasana - instruct SITO and tailbone action with block
Uttanasana - with block
Downdog - with block
Surya Namaskar x2 - Crescent and Prayer Twist - with SITO and tailbone action
Vrksasana - inner and outer spiral
Utkatasana - is/os
TUD - Parsvakonasana - when in doubt stick it out - Ah
TUD - Trikonasana - Ou
TUD - Bhujanghasana - have partner help encourage IS and lift chest - Mm
Dhanurasana - partner holds heels down to help you rise up
Setubandha Sarvangasana with block
Urdhva Dhanurasana x3
Supta Padangusthasana with strap, encourage rooted thighs (is) and outer spiral
Windshield wipers
Sirsasana - tripod arm balance or rise up to full pose (level II)
Sarvangasana
Pranayama - Chant Om (several minutes)
Savasana - hear the primordial sound of the absolute resonating over and over again in your heart
Concerns: One student experienced some low back pain after the backbends. Gave them some further instruction in engaging their tailbone to relieve the low back. Another student had some discomfort on the crown of their head after headstand. Showed all the students how to relieve the tension in the muscles of the scalp with their fingers clasped and holding the tops of their heads.
Success: Partner poses went well and the students enjoyed them, giving good feedback. Also, the student who didn't feel very warmed up last week advised that this week the warmup was good.
How it relates to our everyday lives: sometimes the stories we tell ourselves become overwhelming. If we try to block them out or tune out we won't alleviate the issue because we give more power to them. We need to acknowledge them first instead of trying to block them our or fight them.
Thoughts are transitory and we can relieve those that don't serve us by turning in and listening to them so we can discern if they are true or of value. Then we thank the goddess of that thought for arising and release it to go about it's own business. These thoughts or goddesses all resonate with the sound of Aum, so we can connect to them and our bodies through chanting Aum and merge our self and dreams with the large divinity in the world around us.
Break it down into three parts...
Ah, the sound of the self, our identity assemblage point, who we tell ourselves we are.
Ou, the sound of our dreams and aspirations.
Mm, the sound of pure consciousness bliss, our self and dreams merging together with the rest of the world.
Silence is the fourth sound when all merge into a calm quiet state like savasana at the end of our practice and the cycle renews
Repeat each sound once, then merge all sounds together in chant.
Surya Namaskar x2 - Crescent and Prayer Twist - engaging muscle energy
Tadasana - instruct SITO and tailbone action with block
Uttanasana - with block
Downdog - with block
Surya Namaskar x2 - Crescent and Prayer Twist - with SITO and tailbone action
Vrksasana - inner and outer spiral
Utkatasana - is/os
TUD - Parsvakonasana - when in doubt stick it out - Ah
TUD - Trikonasana - Ou
TUD - Bhujanghasana - have partner help encourage IS and lift chest - Mm
Dhanurasana - partner holds heels down to help you rise up
Setubandha Sarvangasana with block
Urdhva Dhanurasana x3
Supta Padangusthasana with strap, encourage rooted thighs (is) and outer spiral
Windshield wipers
Sirsasana - tripod arm balance or rise up to full pose (level II)
Sarvangasana
Pranayama - Chant Om (several minutes)
Savasana - hear the primordial sound of the absolute resonating over and over again in your heart
Concerns: One student experienced some low back pain after the backbends. Gave them some further instruction in engaging their tailbone to relieve the low back. Another student had some discomfort on the crown of their head after headstand. Showed all the students how to relieve the tension in the muscles of the scalp with their fingers clasped and holding the tops of their heads.
Success: Partner poses went well and the students enjoyed them, giving good feedback. Also, the student who didn't feel very warmed up last week advised that this week the warmup was good.
Sunday, August 1, 2010
Jiva is Shiva
Theme: Invite you to contemplate some words with me. Jiva is Shiva was the mantra of Swami Vivekananda. He was the first yogi to bring Indian spiritual ideas publicly to the United States in 1893 at the Parliament of World Religions in Chicago.
Jiva means individual and Shiva means god. So Vivekananda was saying the individual is divine. He believed every person was a manifestation of god and needed to be honored as such. Jiva is Shiva. Every individual is divine. Our uniqueness is our perfection. Diversity is beauty, it is Sri.
Invite you to consider what makes you unique and maybe consider expressing your uniqueness a little more in life. Try to consider a little less what others expect of or demand of you, and focus in on those things in life that reflect your own highest and best intentions. Your unique path in life is your Satya, your truth.
Quotation: Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.
- Dr. Seuss
Surya Namaskar - move with the breath
Surya Namaskar - engage muscle energy and organic extension
Surya Namaskar modified sequence...
Tadasana - inner body bright, soften outer body, hold your satya in your heart.
Uttanasana - hands clasped (open the container of the heart with the breath to fill it up.
High Lunge - hug the beach ball
Parsvakonasana (level II touch the floor)
Downdog - bring leg up - bend the knee and roll over and back
Chaturanga - hold and just connect to the breath
8-point - engage the core and suspend the breath then release down into the earth
Cobra - baby, drunken, and wide armed (open up the heart and hold your satya there again)
Low Plank Oblique (level II - come up to plank)
Downdog - Vasisthasana (level II - Wild Thing)
Iguana
Pigeon with Thigh Stretch
Utkatasana
Malasana - Bakasana
Gomukhasana - Cow pose (forward bend from heart and hold your satya firmly in mind)
Ardha Matsyendrasana
Padmasana - Kapalbhati Kriya Pranayama - with Gyan Mudra
Supta Padmasana/Virasana, supported on bolster
Jathara Parivartanasana
Eye of the Needle
Happy Baby/Savasana
Concerns: one student mentioned after class that he experienced that he didn't feel warmed up enough for Supta Padmasana/Virasana. So in my next class I will endeavor to focus more on the warmup sequence, add more sun salutations and make the intro more vigorous.
Closing: We practice yoga to remember that individuality is divine. Our uniqueness is our perfection. Diversity is Sri.
Jiva means individual and Shiva means god. So Vivekananda was saying the individual is divine. He believed every person was a manifestation of god and needed to be honored as such. Jiva is Shiva. Every individual is divine. Our uniqueness is our perfection. Diversity is beauty, it is Sri.
Invite you to consider what makes you unique and maybe consider expressing your uniqueness a little more in life. Try to consider a little less what others expect of or demand of you, and focus in on those things in life that reflect your own highest and best intentions. Your unique path in life is your Satya, your truth.
Quotation: Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.
- Dr. Seuss
Surya Namaskar - move with the breath
Surya Namaskar - engage muscle energy and organic extension
Surya Namaskar modified sequence...
Tadasana - inner body bright, soften outer body, hold your satya in your heart.
Uttanasana - hands clasped (open the container of the heart with the breath to fill it up.
High Lunge - hug the beach ball
Parsvakonasana (level II touch the floor)
Downdog - bring leg up - bend the knee and roll over and back
Chaturanga - hold and just connect to the breath
8-point - engage the core and suspend the breath then release down into the earth
Cobra - baby, drunken, and wide armed (open up the heart and hold your satya there again)
Low Plank Oblique (level II - come up to plank)
Downdog - Vasisthasana (level II - Wild Thing)
Iguana
Pigeon with Thigh Stretch
Utkatasana
Malasana - Bakasana
Gomukhasana - Cow pose (forward bend from heart and hold your satya firmly in mind)
Ardha Matsyendrasana
Padmasana - Kapalbhati Kriya Pranayama - with Gyan Mudra
Supta Padmasana/Virasana, supported on bolster
Jathara Parivartanasana
Eye of the Needle
Happy Baby/Savasana
Concerns: one student mentioned after class that he experienced that he didn't feel warmed up enough for Supta Padmasana/Virasana. So in my next class I will endeavor to focus more on the warmup sequence, add more sun salutations and make the intro more vigorous.
Closing: We practice yoga to remember that individuality is divine. Our uniqueness is our perfection. Diversity is Sri.
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