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.
Monday, July 26, 2010
Kali, Shiva, and Raktabija
Used John's template from the TT manual for inversions to construct this sequence.
Told the myth of Raktabija the asura coming to conquer the city of the gods. Indra called on Shiva and Uma. He asked to awaken Kali so she could defend the city from the blood demon, who every time he was cut each drop of blood would grown into another demon, making him more powerful.
Shive released the power of Kali from Uma and she destroyed Raktabija and his demon army. She drank up the blood before it could become more demons. Once she destroyed the army she was continuing to destroy things and out of control. Shiva lay on the battlefield among the corpses in repose and when Kali stepped on him he drew her wild ecstatic destructive power out of her so she could return to her more auspicious, nurturing form.
So to in our practice we want to fiercely defend our highest and best intentions, but still ground the wild energy down when it no longer serves us so we can be at peace.
Invited student to contemplate what their city of the gods is, what that highest intention in their heart is that they would want to defend fiercely.
Everyone needs a block, a strap, a bolster, and two blankets. Starting out at the wall.
Surya Namaskar x4
-Tadasana - Volcano
-Uttanasana
-High Lunge
-Downdog - Plank
-8-point
-Cobra
-Plank - Downdog
-High Lunge
-Uttansana
-Volcano - Tadasna
Handstand - Ahdo Mukha Vrksasana
Pincha Mayurasana (hands clasped, level 1, palms pressed together, level 2)
Vrksasana - arms in Anjali Mudra and Stretchout out overhead
Utthita Hasta Padangusthasana - Leg forward and out to side
Shoulder Opener @ Wall
Vasisthasana - Leg in kickstand/together
Wild Thing
child's pose - lift belly and fingertips to fully engage in repose
Low plank engaging core, then lower down to Belly and lay on a Blanket Roll - Abdominal restorative, talked about stuck energy in the body, anxiety and emotions and how they are natural and good instincts that can protect us, but we have to be able to discern when they don't serve us so we can release and transform it through our yoga practice.
Supta Virasana Supported on Bolster to open the knees for pigeon.
Pigeon - pressing back heel into the wall
Iguana - to open the hips for hanumanasana
Hanumanasana - use two blocks to come more upright, once settled, optional forward bend
Nadi Shodana Iin Ardha Padmasana (half lotus) careful not to retain the breath as that can kick up anxiety...let breath flow naturally. For inauspicious emotional releases remember that you are divine, you are worthy of love and you are Sri (you are beautiful).
Ardha Matsyundrasana
Setubanda Sarvangasana - lift the leg
Shoulder Stand - use two blankets
Uttansana - Shoulder stretch, hands clasped behind the back
Savasana - ground down any wild energy that isn't serving us that we've dredged up in our practice. Draw it down into the earth so the fire at the core can purify it and it can take on a more auspicious form.
Closing: A myth is an outright lie told in the service of a greater truth, and you are all of the characters.
We practice Yoga to be like Kali, fiercely defending our highest and best intentions, and to be like Shiva calmly grounding any energy that doesn't serve us so we can be at ease.
Notes: No concerns with injuries or other issues this class.
I had been helping my wife who had chicken pox this weekend, so I made sure to clean myself thoroughly before class and did not manually adjust or shake hands with anyone. I inquired and learned that there were only two people in the class who had not had it yet, so I was very careful not to make contact with them and to let them know that I had been in contact with chicken pox and had taken every possible step to prevent them from getting it. Since I do not have chicken pox the risk was supposed to be very low that I could transmit it.
After class I asked for future class suggestions. Told them I was planning to revisit their requests from last week. This class we did flow, inversions/hand balances, and pranayama. Next three classes I plan to focus a little more on each one. One student requested a longer flow sequence (moving with the breath) but with a little more technical instruction in the warmup and also more hip openers, so I'm going to incorporate those elements into the next class.
Told the myth of Raktabija the asura coming to conquer the city of the gods. Indra called on Shiva and Uma. He asked to awaken Kali so she could defend the city from the blood demon, who every time he was cut each drop of blood would grown into another demon, making him more powerful.
Shive released the power of Kali from Uma and she destroyed Raktabija and his demon army. She drank up the blood before it could become more demons. Once she destroyed the army she was continuing to destroy things and out of control. Shiva lay on the battlefield among the corpses in repose and when Kali stepped on him he drew her wild ecstatic destructive power out of her so she could return to her more auspicious, nurturing form.
So to in our practice we want to fiercely defend our highest and best intentions, but still ground the wild energy down when it no longer serves us so we can be at peace.
Invited student to contemplate what their city of the gods is, what that highest intention in their heart is that they would want to defend fiercely.
Everyone needs a block, a strap, a bolster, and two blankets. Starting out at the wall.
Surya Namaskar x4
-Tadasana - Volcano
-Uttanasana
-High Lunge
-Downdog - Plank
-8-point
-Cobra
-Plank - Downdog
-High Lunge
-Uttansana
-Volcano - Tadasna
Handstand - Ahdo Mukha Vrksasana
Pincha Mayurasana (hands clasped, level 1, palms pressed together, level 2)
Vrksasana - arms in Anjali Mudra and Stretchout out overhead
Utthita Hasta Padangusthasana - Leg forward and out to side
Shoulder Opener @ Wall
Vasisthasana - Leg in kickstand/together
Wild Thing
child's pose - lift belly and fingertips to fully engage in repose
Low plank engaging core, then lower down to Belly and lay on a Blanket Roll - Abdominal restorative, talked about stuck energy in the body, anxiety and emotions and how they are natural and good instincts that can protect us, but we have to be able to discern when they don't serve us so we can release and transform it through our yoga practice.
Supta Virasana Supported on Bolster to open the knees for pigeon.
Pigeon - pressing back heel into the wall
Iguana - to open the hips for hanumanasana
Hanumanasana - use two blocks to come more upright, once settled, optional forward bend
Nadi Shodana Iin Ardha Padmasana (half lotus) careful not to retain the breath as that can kick up anxiety...let breath flow naturally. For inauspicious emotional releases remember that you are divine, you are worthy of love and you are Sri (you are beautiful).
Ardha Matsyundrasana
Setubanda Sarvangasana - lift the leg
Shoulder Stand - use two blankets
Uttansana - Shoulder stretch, hands clasped behind the back
Savasana - ground down any wild energy that isn't serving us that we've dredged up in our practice. Draw it down into the earth so the fire at the core can purify it and it can take on a more auspicious form.
Closing: A myth is an outright lie told in the service of a greater truth, and you are all of the characters.
We practice Yoga to be like Kali, fiercely defending our highest and best intentions, and to be like Shiva calmly grounding any energy that doesn't serve us so we can be at ease.
Notes: No concerns with injuries or other issues this class.
I had been helping my wife who had chicken pox this weekend, so I made sure to clean myself thoroughly before class and did not manually adjust or shake hands with anyone. I inquired and learned that there were only two people in the class who had not had it yet, so I was very careful not to make contact with them and to let them know that I had been in contact with chicken pox and had taken every possible step to prevent them from getting it. Since I do not have chicken pox the risk was supposed to be very low that I could transmit it.
After class I asked for future class suggestions. Told them I was planning to revisit their requests from last week. This class we did flow, inversions/hand balances, and pranayama. Next three classes I plan to focus a little more on each one. One student requested a longer flow sequence (moving with the breath) but with a little more technical instruction in the warmup and also more hip openers, so I'm going to incorporate those elements into the next class.
Monday, July 19, 2010
Spanda, the Dynamic Pulsation of the Universe.
Everyone needs two blocks and a bolster.
Theme: Spanda, the dynamic pulsation of the universe. Turn inwards to reflect on your highest intention and see where you are presently in the pulsation energetically, physically, and emotionally in your life. Look to see that the low points in life were doorways to new expansion and appreciate when you are at the top of a great auspicious wave or cycle in your life.
In yoga poses we don't want to just hang out when we get to the form of the pose or become a rigid statue, we want to pulsate with life and look at each moment and every breath as an opportunity to re-engage the body and new opening and place in the pose.
Talked about visiting my family last week now that they've retired. Also talked about how my parents have chosen to more deeply engage themselves in life by adopting more children to help them. Asked students to turn inward and find a compassionate place to thing about how they can better serve themselves or another (compassion is for the self as well as altruistic).
Cat/Cow - Alt Hands
DD-Cobra-Sphinx w/Thigh
Dolphin - Uttanasana
DD-Cobra-Locust
Uttanasana - use blocks to root to rise, everyone using blocks to engage more
Utkatasana - twist both sides
Padottanasana - use blocks to engage deeper and connect to warriors breath.. My dad has a sleep apnea machine that helps him breath while he sleeps. My mom jokes it makes him sound like darth vader, but it actually a similar sound to warriors breath. Connecting to the breath is one way we engage in intense poses so we can feel the dramatic pulsation in the body and the breath and be more fully embodied.
Warrior I - remember your highest and best intention for yourself.
Parsvakonasana - hand to floor
Parivrtta Parsvakonasana
Virabhadrasana II
Triangle
Parivrtta Trikonasana
Warrior III - lenthening the side body and softening the heart. My dad had his knee replaced and he goes for a two hour walk every morning to keep himself mobile and healthy, which is great, but I woke up one morning and my dad just got back from his walk and he was eating chocolate chip cookies for breakfast as his reward. So had them engage fully in warrior III knowing that they will get a reward at the end, told them we're going to child's pose right after.
Child's pose
Demo - dolphin w/ block at the wall - connect your highest and best effort to your hearts desire, open the heart to make it a container to hold your offering
Partner - knees to open heart at the wall
Self at wall - pincha mayurasana - asked student to hold highest intention in their heart during this pose, to reconnect to their highest intention. Mentioned that the peacock embodies opposites in that it has beautiful colors, but not the most musical voice.
Child's pose
WLFB
Uttansana with hands clasped behind back
Sivasana - with spine supported on a bolster - to keep the mind more aware so they can open the heart, connect to the breath, hold their highest intention and then release everything down into the earth.
Everything in the universe moves. pulsation is life. If there's no movement then there's no life. Spanda is the dynamic pulsation of the breathing living supreme consciousness that surrounds us and creates us in every moment. In every moment we can tune into our bodies and our breath and realize the greater truth, that we and all things are connected and composed of the same divinity.
Closing: We practice yoga to connect to our breath and bodies so we can feel the spandic rhythm of the universe, and to make us more aware of the divinity in ourselves and others.
Concerns:
I had more twists and hip openers planned for this sequence, but working with the students on aligning and engaging the standing poses we didn't get to them. I felt good about the energy level, attitude, and pace of the class. People said they enjoyed it. I think I want to talk more about balanced action though. It seems like Spanda is a great way to talk about balanced action. We touched on recognizing pulsation and life, but I didn't mention balance at all. Will have to integrate that into future classes.
I asked the students what they wanted to see in the future and I had several suggestions to incorporate Pranayama, which I intend to do in moderation towards the end of the next few classes. Also we had a request for more inversion and balancing poses and another for more yoga flow. We did Surya Namaskar in the last class which is good for a warmup at a faster pace, flowing with less alignment instruction.
I'm going to speed up the warmup sun salutations to make it more dynamic and then slow it down to work on balances and close with pranayama.
Theme: Spanda, the dynamic pulsation of the universe. Turn inwards to reflect on your highest intention and see where you are presently in the pulsation energetically, physically, and emotionally in your life. Look to see that the low points in life were doorways to new expansion and appreciate when you are at the top of a great auspicious wave or cycle in your life.
In yoga poses we don't want to just hang out when we get to the form of the pose or become a rigid statue, we want to pulsate with life and look at each moment and every breath as an opportunity to re-engage the body and new opening and place in the pose.
Talked about visiting my family last week now that they've retired. Also talked about how my parents have chosen to more deeply engage themselves in life by adopting more children to help them. Asked students to turn inward and find a compassionate place to thing about how they can better serve themselves or another (compassion is for the self as well as altruistic).
Cat/Cow - Alt Hands
DD-Cobra-Sphinx w/Thigh
Dolphin - Uttanasana
DD-Cobra-Locust
Uttanasana - use blocks to root to rise, everyone using blocks to engage more
Utkatasana - twist both sides
Padottanasana - use blocks to engage deeper and connect to warriors breath.. My dad has a sleep apnea machine that helps him breath while he sleeps. My mom jokes it makes him sound like darth vader, but it actually a similar sound to warriors breath. Connecting to the breath is one way we engage in intense poses so we can feel the dramatic pulsation in the body and the breath and be more fully embodied.
Warrior I - remember your highest and best intention for yourself.
Parsvakonasana - hand to floor
Parivrtta Parsvakonasana
Virabhadrasana II
Triangle
Parivrtta Trikonasana
Warrior III - lenthening the side body and softening the heart. My dad had his knee replaced and he goes for a two hour walk every morning to keep himself mobile and healthy, which is great, but I woke up one morning and my dad just got back from his walk and he was eating chocolate chip cookies for breakfast as his reward. So had them engage fully in warrior III knowing that they will get a reward at the end, told them we're going to child's pose right after.
Child's pose
Demo - dolphin w/ block at the wall - connect your highest and best effort to your hearts desire, open the heart to make it a container to hold your offering
Partner - knees to open heart at the wall
Self at wall - pincha mayurasana - asked student to hold highest intention in their heart during this pose, to reconnect to their highest intention. Mentioned that the peacock embodies opposites in that it has beautiful colors, but not the most musical voice.
Child's pose
WLFB
Uttansana with hands clasped behind back
Sivasana - with spine supported on a bolster - to keep the mind more aware so they can open the heart, connect to the breath, hold their highest intention and then release everything down into the earth.
Everything in the universe moves. pulsation is life. If there's no movement then there's no life. Spanda is the dynamic pulsation of the breathing living supreme consciousness that surrounds us and creates us in every moment. In every moment we can tune into our bodies and our breath and realize the greater truth, that we and all things are connected and composed of the same divinity.
Closing: We practice yoga to connect to our breath and bodies so we can feel the spandic rhythm of the universe, and to make us more aware of the divinity in ourselves and others.
Concerns:
I had more twists and hip openers planned for this sequence, but working with the students on aligning and engaging the standing poses we didn't get to them. I felt good about the energy level, attitude, and pace of the class. People said they enjoyed it. I think I want to talk more about balanced action though. It seems like Spanda is a great way to talk about balanced action. We touched on recognizing pulsation and life, but I didn't mention balance at all. Will have to integrate that into future classes.
I asked the students what they wanted to see in the future and I had several suggestions to incorporate Pranayama, which I intend to do in moderation towards the end of the next few classes. Also we had a request for more inversion and balancing poses and another for more yoga flow. We did Surya Namaskar in the last class which is good for a warmup at a faster pace, flowing with less alignment instruction.
I'm going to speed up the warmup sun salutations to make it more dynamic and then slow it down to work on balances and close with pranayama.
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