Yoga it Up!

"Stay healthy" says the Buddha

2009-04-28T06:25:00.000-07:00

"To keep the body in good health is a duty... otherwise we shall not
be able to keep our mind strong and clear." - Buddha

..and he might add: "Being skinny is overrated!"

Paschimottanasana

2009-04-04T22:59:00.000-07:00

Intense West Stretch

In yoga language, the back is considered west. In Paschimottanasana, the back is stretched intensely.

Sit in Dandasana
- press the legs into the floor
- toes and kneecaps point towards the ceiling
- the torso is straight

to get into Paschimottansasana:
on an inhalation - lift the chest
bend from the hip crease
extend the chest forward toward the feet
get a hold of your toes, the side of your feet, or a strap around your feet
take the elbows out to the side
pull yourself deeper into the pose
relax the back of your neck.

Do Your Duty

2009-04-04T15:47:00.000-07:00

It's better to do your own duty
badly, than to perfectly do
another's; you are safe from harm;
when you do what you should be doing.

Bhagavad Gita
Stephen Mitchell's translation

Soft abdomen

2009-02-07T20:05:00.001-08:00

I googled "soft abdomen iyengar". I was curious why Geeta always reminds her students to keep the abdomen soft, and I found an explanation:

"...A primary point is that the facial muscles, neck, and abdomen are to be soft throughout this practice. This is key to the inner exploration, discovery, and joy inherent in practicing this sequence as a whole, resulting in tremendous beneficial effects that are described in the text. ..."

Talent is Overrated

2009-01-17T23:18:00.000-08:00

Mr. Pretzel
Credit: Flickr

Talent is overrated. What really counts is work, work and work. Norman quoted this (I forgot who though) In yoga lingo that would be sadhana or practice.

"Sādhana is a discipline undertaken in the pursuit of a goal. Abhyāsa is repeated practice performed with observation and reflection. Kriyā, or action, also implies perfect execution with study and investigation. Therefore, sādhana, abhyāsa, and kriyā all mean one and the same thing. A sādhaka, or practitioner, is one who skillfully applies...mind and intelligence in practice towards a spiritual goal."

BKS Iyengar

But talent sounds more exciting than practice, which brings thoughts of repetition, hard work, diligence to my mind. I did find a nice paragraph on practice or repetition in Paulo Coelho's book "The Witch of Portobello" though:

"...Look at a skilled blacksmith working steel. To the untrained eye, he's merely repeating the same hammer blows, but anyone trained in the art of calligraphy knows that each time the blacksmith lifts the hammer and brings it down, the intensity of he blow is different. The hand repeats the same gesture, but as it approaches the metal, it understands that it must touch it with more or less force. It's the same thing with repetition: it may seem the same, but it's always different. The moment will come when you no longer need to think about what you are doing. You become the letter, the ink, the paper, the word..."

Photo: Flickr Credit - Blacksmith at Work

Winds of Yoga

2008-12-13T09:31:00.000-08:00

The Vayus - or winds are subtle forms of energy

Prana Vayu

governs the chest and respiration

Apana Vayu

governs the lower abdomen and elimination

Samana Vayu

stokes the gastric fire and aids digestion

Udana Vayu

which dwells in the thoracic cavity and governs intake of air and food

and Viyana Vayu

which pervades the entire body and distributes energy from food and breath.

from the Introduction of Light on Yoga

Music

2008-12-06T09:13:00.001-08:00

"Yoga is like music:

the rythm of the body,

the melody of he mind and
the harmony of the soul create the
symphony of life."

Asanas

2008-11-20T20:01:00.000-08:00

“My body is my temple and asanas are my prayers.”

“Do not treat the asana as a physical exercise meant to keep the organs healthy. Treat the asana as if you are using them to adore and adorn the soul.”

BKS Iyengar

Brave Choice

2008-11-16T18:06:00.000-08:00

"The decision to relax rather than to grip, even in the face of impatience or fear, is a conscious and brave choice."

B.K.S. Iyengar

Thanks for sharing this quote, Cynthia!

Human Empathy

2008-09-14T08:34:00.000-07:00

"Behaving morally toward other people requires that we respect them for themselves, instead of using them as a means for enrichment or glory."

OM

2008-08-19T19:55:00.000-07:00

“The essence of all beings is earth, the essence of earth is water, the essence of water is plants, the essence of plants is man, the essence of man is speech, the essence of speech is the Holy Knowledge, the essence of Holy Knowledge is Sama-Veda (word, tome, sound), the essence of Sama-Veda is OM”
Changogya Upanishad

Are you cha-cha-chataranga challenged?

2008-07-12T08:38:00.000-07:00

I am. Chataranga is definitely on my "do not like too much" list of asanas. A few weeks ago, I learned a way of getting into chataranga, that is appropriate for chataranga challenged yoginis like me. Thanks Margot for teaching this modification.

Start lying on your belly
Place your hands by the sides of your trunk, near your lower ribs. In the final pose, the fore arms are perpendicular to the ground.

Phase 1: Lift Trunk with Bent Knees
Tuck the toes under
Press Knees into the floor
Press into the palms of your hands
Lift the chest
Move the Shoulder blades into the body and down towards the waist
Lift the Navel towards the spine
Tuck the tailbone
Lifht the hips and thighs up (roll the inner thighs up)

Phase 2: Final Pose
Now straighten the legs, lift the knees up
Extend through the inner heel

Voila! Chataranga Dandasana. Now I just have to keep practicing, so that I learn to hold the pose for more than 5 seconds :)

No, I didn't trip when I went hiking at Ptarmigan Cirque in Kananaskis, but this is Phase 1 of getting into Chataranga Dandasana, starting with the knees on the floor. This way, it helps me to keep the integrity in the upper body...

...final pose: Chataranga Dandasana

First IYAC - Alberta Gathering

2008-06-01T16:37:00.000-07:00

Yesterday was an IYAC Alberta gathering at the Tree Yoga Studio. which is a cosy two story yoga studio just up on Edmonton Trail in Calgary. The gathering was to celebrate Geeta's teachings from the recent AGM in Penticton.

The event started with a yoga class, led by several different teachers and it turned out to be a great way of exchanging and getting feedback on yogasana knowledge.

Marilyn demonstrating Chatuspadasana on lots of blankets. The blankets are used to learn to roll onto the tops of the shoulders and to keep the neck relaxed.

After the class, I was definitely ready to hit the buffet, and I can honestly say: I L.O.V.E. potlucks by Yogis - it's a Vegetarian's paradise: Michele's chocolate mousse and lentil soup, Isabel's Couscous Salad, Sonja's secret family recipe of almond cookies and everything else was delicious.

Good Food AND good music. Thanks for organising, Michele and thanks for playing - Musicians! Michele suggested another gathering sometime this year: sounds good to me!

Asanas for the 3rd Chakra (Solar Plexus)

2008-05-24T12:02:00.000-07:00

In her essay "Balance Your Chakras, Balance Your Life" by Marianne Woods Cirone (click on the picture above to read the entire essay), she lists some asanas that help to balance the chakras.

For me, it is the Solar Plexus, that needs a little stimulation. And to do so, she suggest abdominal strengthening poses like Navasana (boat) and Chataranga (plank). Oh no! Totally my best friends in the realm of asanas (I am being facetious)! Oh well, I will give it try - to get the yellow disc "Manipura" spinning.

Third Chakra (Manipura)

Phalakasana (plank), stomach crunches, belly rolls. To increase fire: risk-taking, eating hot foods, avoiding iced drinks. To decrease fire: limiting spicy foods and caffeine, taking time to relax and meditate.

To enhance the third chakra, abdominal-strengthening poses: surya namaskar (sun salutations), navasana (boat), virabhadrasana (warrior I, II & III), twists. To cool the chakra: restorative, passive backbends.

Kukkutasana (cock balance), viparitakaranichakrasananavasana (reverse, or legs up the wall), (wheel),

(boat).

Affirmation: If I wish my consciousness to grow, I must feed it, rest it, exercise it.

"I free myself to the power of living my life to the fullest, feeling worthy of all that I receive."

Always Time for Creation

2008-05-20T20:54:00.000-07:00

Today I experienced a special kind of guided meditation. Audrya took us on a journey with her didgeridoos - it was wonderful! Check out her website by clicking on the picture. I didn't know what kind of sounds can come out of a hollow piece of wood. But I guess, when you have your eyes closed and nothing else to do, you can discover a whole new world of sensations, vibrations and sounds from Audrya and the didgeridoo.

IYAC 2008 T-Shirt

2008-05-19T18:06:00.000-07:00

Sthira Sukham Asanam
Yoga Sutra II.46

Asana is perfect firmness of the body,
Steadiness of intelligence and
benevolence of the spirit.

Great job in designing the T-Shirt, Sharoni!

Adho Mukha Virasana

2008-05-16T21:09:00.000-07:00

Adho Mukha Virasana on a bolster

One of the great take aways from the weekend with Geeta: detailed instructions on how to open the armpit chest. I am not quite sure, if this term is known outside of the Iyengar yoga circle: it is the front area of the armpit and the side chest. The skin of this area moves upward towards the head. Here are the instructions:

Kneel on the floor, toes together, knees apart.
Extend the torso forward, extend the arms forward.

Rest the forehead on the bolster,
Roll the inner arms towards the ceiling,
Suck the flesh of the arms to the bone,
Move the elbows further away from the shoulders
Take the outer corners of the shoulder blade towards the spine
Move the shoulder blades towards the waist.

On the front body:

the skin of the abdomen moves towards the head,
the lower ribs expand towards the head,
the middle ribs move towards the floor,
the upper ribs and collar bones move towards the head.

The armpits move towards the floor.

Stay in this asana for a while, allow the spine to lengthen, adjust the elbows and move the bolster further away, if necessary. Take your time - focus on the breathing and allow the armpit and chest to open even more!

I think, slowly I am getting, what it means to open the armpit chest. Now I just have to keep doing it.

AGM IYAC Penticton 2008

2008-05-05T19:06:00.000-07:00

I just got back from a wonderful trip to BC. It's amazing how a road trip through the beautiful Rockies and a 4-day yoga conference with the Iyengar Association of Canada and Geeta and Abi Iyengar can bring clarity and rest to the mind, fire and power to the body, and peace and awareness to the soul!

Geetaji came to Canada for an event put on by the ascent magazine in an ashram, but decided to stay for another week and share her knowledge and wisdom with the Iyengar Association of Canada.

Be certain that the posts to follow will be highly influenced by Geetaji's teachings, expect

some words on tapas - and I am not talking about the Spanish appetizer, but the sanskrit tapas - a burning which involves purification and self-discipline.

and surely something about shoulder and heart openers - my upper back has never felt like this before.

On the way to the Okanagan - at a lunch break stop at the Columbia River. Pilot Shelly was not just steering the Subaru perfectly, but was also sharing tales and stories of the area. After an 8 hr road trip and sharing a room, Shelly now knows more about me than she ever wanted to know ;). I on the other hand learned about the lake monster Ogopogo that lives in Lake Okanagan (imagine Nessie's cousin) from Shelly.

Trish celebrated her 55th birthday at the conference and Barbara picked out a wonderful cake made at the local bakery. Right on the first day, I learned a lesson of non-attachment: I was helping out in the bookstore and while I was swiping credit cards, the room where my bag was, got locked (well, it was the secured "locked" room - so this could have been expected). But I learned to let go of getting angry or upset about not having my wallet or shoes , instead I went on an afternoon trip in Penticton without shoes. If I had to pick a place in Canada: BC is probably the safest area in Canada to run around without shoes without being judged as crazy.

Oh, and it was a surprise for Trish, she didn't have a clue about the party! Some of the guests were even hiding in Trish's bedroom to surprise her on her special happy birthday!

Asana practice and lectures in the mornings and pranayama and chanting of the yoga sutras with Abi in the afternoon at the Penticton convention center. Accompanied by big dinners, one gala dinner with music and Geetaji, and a board meeting.

Ingelise, senior Iyengar teacher from West Van surprised Geetaji and the audience with a beautiful voice and thoughtful lyrics.

The leaves were out in BC, the fruit trees blooming, what else could you wish for!

Vrksasana Shelly on tree stump

There is even a beach!

At the gala dinner: the Calgary crew with special guest from BC

Kim, Nimmi, Shelly at dinner

Michelle and Trish

Surrender the head to your heart,...

2008-04-26T12:11:00.000-07:00

...or in other words: Jalandhara Bandha, chin lock. In Light on Pranayama, B.K.S. Iyengar says this relaxes the brain and also humbles the intellect.

Jalandhara Bandha is performed by lengthening the back of the neck, then extending the chin forward, and then lowering the chin towards the chest, as if one would holds an orange between the chin and the chest. Or imagine, you are baby kitten and mama cat picks you up by the back of the neck: It is a relaxed, lengthening sensation in the neck area. The chin is not forced towards the chest, but rather the chest moves closer to the chin on every inhalation. This creates space in the throat area and allows the throat to relax, the 5th chakra to open.

Lastly the frontal brain relaxes down towards the heart, while the chest keeps lifting upwards, allowing the thinking mind to listen to the heart for a change.

Especially since I learned the cue about the frontal brain, I enjoy Jalandhara Bandha in poses such as Sethu Bandha Sarvangasana or Salamba Sarvangasana.

Ear Candling

2008-04-19T15:30:00.000-07:00

This afternoon I tried ear candling. It was quite a surprise - my friend Heather got some candles and treated me to a treatment.

Basically I was lying on my side and had my head supported. I also had a blanket between my ankles and knees, which made it even more comfy. Heather cut out a big piece of cardboard with a hole in the middle to pass the ear candle through. The ear candle is hollow, made from beeswax and cotton. Heather sat next to me and cut off the burnt pieces of the candle, as it burnt down slowly. Knowing that Heather was there to ensure I didn't catch on fire made it a very relaxing experience.

We did 2 candles per ear; the theory being the first candle is the warm-up (literally) and the second the end spurt. Hearing the crackling of the flame, feeling the warmth enter my ear and sensing the air moving was all very soothing.

People's opinion on ear candling differ drastically. School medicine and even Health Canada say it's dangerous and should not be undertaken. They report burns and a punctured ear drum. Promoters say it's an ancient way of healing used by the ancient Greeks and Romans and Shamans and some say it can change the energy field of the body.

All I can do is speak from my experience: I neither got a burn or injured my ear drum (but I did have a competent person around). Afterwards I felt relaxed and my head felt clearer. I'd do it again.

Sirsasana

2008-04-17T19:25:00.000-07:00

I have had a crazy week. Lots to do at work, and each evening I have been busy meeting people too. It's good, but I notice how the busy-ness competes with my time for asana practice. Not good for my stress level. ESPECIALLY when life is busy, a regular practice would be so beneficial. But, hey, I am human.

I do try to get Sirsasana (head stand) and Salamba Sarvangasana (shoulder stand) in every day. According to the Iyengars, these two poses are the king and queen of asanas. And I can see why. They definitely do magic.

Just did my five minutes each and I feel MUCH better.

I am in the process of re-learning sirsasana . I had issues, or more specifically neck pain, when I was in sirsasana for an extended time. But I think I found the solution: I was not on my crown, but a little too far on towards my forehead. I was looking down towards the floor, which created a misalignment in my neck. After a few minutes, some of the little muscles in my neck started screaming. Now I adjusted my crown position and I know put my gaze towards the corner between the back wall and the ceiling, in other words slightly up, not towards the floor. It seems to work. My neck was fine! I have gone back against the wall though, as the change in position means that I am a little wobbly, so i stable wall behind helps me to not roll over. I am sure it's just a matter of time until my muscles adjust and I will find my balance and can go back into the middle of the room to do sirsasana.

Good Pain - Bad Pain

2008-04-15T20:04:00.000-07:00

Father Joe in supported Salamba Sarvangasana

At his Restorative Yoga Workshop two weekends ago, Father Joe said, there is no Iyengar yoga class without pain.

I have to go into the pain to transform it. Breathing loving attention into the area of the physical body that is tense can do wonder. By going into and through the good or healthy pain the bad or unhealthy pain is removed. Through diligent practice, that is. And to do this safely, I need to have sufficient body awareness and wisdom to distinguish between good and bad pain. Better safe than sorry - aka better gentle than forceful. Especially after I heard from a chiropractor that he has seen more ripped hamstrings from yoga than from any other exercising program!

Iyengar Yoga Blogs

2008-04-10T06:09:00.000-07:00

I have been searching for Iyengar yoga blogs, but currently, the interim mission report would say that it appears that Iyengar yogis and yoginis spend more time on the mat than on blogger or typepad.

But this morning I was successful, when I stumbled upon Brenda Plakan's blog Grounding thru the sit bones. She is a Iyengar yoga practitioner and Yoga Journal contributor. I look forward to following her blog - it looks like a great resource.

2hr Practice - Focus: Standing Poses

2008-03-15T13:23:00.000-07:00

I went to Patti Dusel's class in Edmonton and to the best of my memory, this was the practice we did yesterday. It was a good practice - 2 hours - and my quads worked hard in the standing poses.

Warm Up Cycle - Hold every pose 40 secs:

Addho Mukkha Virasana
Uttanasana
Addho Mukkha Svanasana - feet against wall
Chataranga Dandasana
Addho Mukkha Svanasana - hands against wall *active pose, yet recovering*
Uttanasana
Addho Mukkha Svanasana
Ardha Mukha Vrksasana - Half Handstand against wall
Addho Mukkha Svanasana
Addho Mukkha Virasana

Standing Poses

Tadasana *take the arms back, turn the palms back, as if you were hanging off the ropes*
Urdhva Hastasana
Parvatasana in Tadasana
Vrksasana (with the right leg bent: the right hip bone moves towards the center, the thigh rotates outward; standing leg: lift the knee caps, engage quads, lift front of the pelvic rim)
Trikonasana *drop buttocks, lift front rim of pelvis, take the tb in by using the gluts, the head and torso is on the outside of the leg (back)*
Utthita Parsvakonasana
Ardha Chandrasana
Utthita Hasta Padangustasana

bend one knee and hug it into your torso

put the strap around the foot and extend the leg out

extend through the inner heel

Inversions

Sirsasana Cycle (5 min)
Salamba Sirsasana - 3 min
Eka Pada Sirsasana -1 min
Salamba Sirsasana - 1 min

Abdominal

Paripurna Navasana - Feet are above eyes
Urdhva Prasarita Padasana (90 degrees, 45 degrees) - ensure the sacrial band is pressing into the floor
Urdhva Prasarita Padasana (90 degrees, 60 degrees, 30 degrees)

Twist

Jathara Parivartanasana (first hovering, the second round - on floor)

Closing Sequence

Upavista Konasana
Supta Baddhakonasana * do always after core work like Navasana - for recovery of the hip flexors*
Salamba Sarvangasana
Savasana (in Supta Baddhakonasana) *the focus is on the front of our brain, our throat and our heart - to connect the 4th, 5th and 6th chakra*

back bend

2008-03-11T17:12:00.001-07:00

Heather in
"eka pada viparita dandasana"
or
"one-foot-inverted-staff pose"

study

2008-03-01T08:55:00.000-08:00

I haven't seen too many scientific studies about iyengar yoga yet. But one study from the University of Washington State concluded that iyengar yoga promotes well being in breast cancer survivors.

You can read the full story here.

Rather than just focusing on restorative poses, the traditional Iyengar approach was taken:

standing poses (to develop physical strength);
chest and shoulder openers; and
inversions - the back bone of Iyengar yoga.

They study also concluded that yoga provides positive psychological effects on the breast cancer survivors, but doesn't elaborate on the topic.

Scientific research aside, I have observed yoga's psychophysical effects in my own experience: an asana practice usually clears my mind and balances my emotions.

The 3 Stages of Yoga Poses

2008-02-25T19:28:00.000-08:00

A yoga pose can be divvied up into three stages:

the going into yoga pose
the being in the yoga pose
and the coming out of the yoga pose

Depending on your personality (or patterns), you might be good at all three of them. My personality appears to be focusing on the first half of the three stages: I am usually enthusiastic, among the first ones in the pose, but I am also among the first ones who lose interest and come out of the pose in the fastest way possible, which often feels more like a sloppy dance move, if not a falling-over, than a mindful yoga movement.

And in real life, that's true too. 100% Enthusiasm. Not-so-many % Follow-Through.

Here is another New Year's resolution:
In my next yoga pose, I will make sure that I put as much awareness into the coming-out as the coming in. It can't be too difficult.

acarya

2008-02-25T17:32:00.000-08:00

Today was week 7 of teaching a lunch-hour Iyengar beginner class at work. On average I introduce 1 or 2 new poses each week. Especially in the beginning, repetition is a great learning tool. I think too many new poses would just confuse the beginning student. At the same time, I work towards 1 or 2 more challenging poses, to keep the students interested. Ardha Chandrasana or Virabhadrasana III (Warrior III) are good challenging poses for beginners.

"The acarya (teacher) gives you one quarter, one quarter comes from your fellow students, one quarter comes from your own intelligence and one quarter comes from the passage of time."

Manu

(From the book Yoga Touchstone by Norman Sjoman)

Awareness & Knowledge

2008-02-24T21:20:00.000-08:00

...People are more aware of what yoga is now. You don't need to educate people as much. People know it's not something exotic like sitting on a bed of nails. It's a deep practice of self-awareness and self-knowledge that also connects you to those around you in a way that is beneficial to everyone....

Judith Hanson Lasater

Yoga Studio

2008-02-21T06:16:00.000-08:00

What should a yoga studio be like?

According to the Yoga Pradipika, "...the Yogi should practice Hatha Yoga in a small room, situated in a solitary place, being 4 cubits square, and free from stones, fire, water, disturbances of all kinds, and in a country where justice is properly administered, where good people live, and food can be obtained easily and plentifully..."

I think my place in Canada probably meets this description - not quite sure how big 4 cubit square are, but people are good and food is plentiful!

Yantra

2008-01-26T11:18:00.000-08:00

Check out this beautiful video by Bobby Clennell, where sacred geometric patterns mingle with B.K.S. Iyengar's asana practice.

Vanda Scaravelli

2008-01-19T08:35:00.001-08:00

An inspiring yogini, who spent time with and learned from B.K.S Iyengar and Krishnamurti and added some feminine softness to the teachings.

...One of the wonderful gifts of Vanda Scaravelli's work is its simplicity. Vanda spoke of three friends, Breath, Gravity, and the Wave. These three principles remain the same regardless of whatever your level of practice. Vanda believed that poses required undoing, having no goal, and going with the body, rather than pushing or telling the body what to do in a linear fashion, which causes movement to be fragmented. Taking time to understand and feel the principles at work in our practice can revolutionize the way in which we work. If uncertainty arises, we come back to the breath, reconnect with the ground and the body will find its steadiness again. This keeps the practice simple. Following the principles helps to understand the natural intelligence of the body; which is designed to move rhythmically in response to gravity and breath. Thus postures emerge from an inner movement without the need to impose or perform postures externally. As we learn to let go and release the outer tension from the body, the postures become a catalyst for the wave of the breath and spine to awaken and dance...
excerpt from Inspired by Vanda Scaravelli by June Durkin

"If you are kind to the body, it will respond in an incredible way."

Talk Ahimsa

2008-01-19T08:29:00.000-08:00

Ahimsa, one of the yamas, means non-violence. On the yoga mat we try to avoid competitive, and berating thoughts and we try to repect our physical limitations. Ahimsa goes beyond the mat. In essence, it means to honor and respect life. It includes all aspects of life: non-violence towards ourselves, towards others, the planet, and the universe in general. It is not limited to physical violence, but applies to the mental level as well, including communication, which is the prevalent way of relating and connecting with others.

Here is a concept of ahimsa applied to communication: Non-violent Communication (NVC) was developed by Marshall B. Rosenberg, Ph.D http://www.cnvc.org/ and encourages to converse without emotional reaction to some expected outcome, but to simply observe. Very Yogic.

NVC consists of 4 steps:

observing (stopping to recognize what is actually happening in the moment, rather than voicing your opinion about it)
feeling (identifying the feelings arising in you and your sense of the feelings arising in others);
needing (getting clear about what needs you and others might have in the situation); and
requesting (asking to have those needs met) – often forgotten by me - i assume, my request should be clear by expressing my feeligns and needs. A clear request makes things a lot easier though.

Sting

2007-12-14T20:33:00.001-08:00

I was a huge Sting fan, when I was a teenager. My very first concert ever was a Sting concert (Nothing like the Sun)

He is a good example how yoga keeps you healthy and in shape in your fifties. He even does Yoga before his concerts (just like me sometimes before parties!), as I just found out in this interview of Sting with the YogaJournal.

Intelligence and Mind

2007-12-14T20:26:00.000-08:00

Yoga makes a distinction between intelligence and mind. The specific quality of the mind is cleverness...yoga states clearly that it is not a fact of being less clever than your neighbour that makes you stupid. Stupidity is the absence of intelligence. Stupidity can be behaving in a certain way or not learning from your mistakes...Let me give you an example: Scientifically advanced nations invent many complex and terrible weapons. To do this they must be clever. Then they sell those weapons indiscriminately around the world, and the arms end up in the hands of their enemies. Is this clever or stupid?...

B.K.S Iyengar, Light on Life

Crushed

2007-11-28T17:17:00.000-08:00

And she will crush your sand-like castles, then find you where you hid and offer you her hand like nothing ever happened, and nothing ever did.

expressed by Kirtana

Forgiveness

2007-11-27T20:48:00.000-08:00

Forgiveness is the fragrance the violet sheds on the heel that has crushed it.

Mark Twain

The Traveller

2007-11-18T19:28:00.001-08:00

"There was once a wise woman traveling in the mountains who found a precious stone in a stream. The next day she met another traveler who was hungry, and she opened her bag to share her food. The hungry traveler saw the precious stone and asked if she might give it to him. She did so without hesitation. The traveler left, rejoicing in his good fortune. He knew the stone was worth enough to give him security for a lifetime. But only a few days later he came back to return the stone to the woman who had given it to him.
"I've been thinking," he said, "I know how valuable the stone is, but I'm giving it back in the hope that you can give me something even more precious. I want you to give me what you have within you that enabled you to give me the stone."
-Author Unknown

Awareness

2007-11-18T08:46:00.000-08:00

Let us not look back in anger
or forward in fear

but around in awareness.

James Thurber

Mixed Level

2007-11-04T16:02:00.000-08:00

Parighasana - Gate Pose

For the months of October and November, I am teaching the 5:30 Mixed Level Class on Friday at the Yoga Studio. Also - if you have never been to the studio: The first class is free!

Do you know why Ganesha had an elephant's head?

2007-10-18T20:30:00.000-07:00

I heard, so that people would have more respect for animals and also remember the story better:

The story of the birth of this zoomorphic deity, as depicted in the Shiva Purana, goes like this: Once goddess Parvati, while bathing, created a boy out of the dirt of her body and assigned him the task of guarding the entrance to her bathroom. When Shiva, her husband returned, he was surprised to find a stranger denying him access, and struck off the boy's head in rage. Parvati broke down in utter grief and to soothe her, Shiva sent out his squad (gana) to fetch the head of any sleeping being who was facing the north. The company found a sleeping elephant and brought back its severed head, which was then attached to the body of the boy. Shiva restored its life and made him the leader (pati) of his troops. Hence his name 'Ganapati'. Shiva also bestowed a boon that people would worship him and invoke his name before undertaking any venture.

Now you know!

Adha Mukha Vrksasana

2007-10-18T20:19:00.000-07:00

Downward Facing Tree or Handstand

Calming for the brain while invigorating for the body

Eyes

2007-04-28T18:22:00.000-07:00

Today I learned that we all have a dominant eye. It does make sense; I just have never thought of it. Apparently one eye is looking more intensely and it's physically sticking out more than the other; the passive eye is more relaxed, receiving and sits deeper in the eye socket. I was told that my left eye is dominant. When I put my attention to my seeing, I could actually feel it. It felt like my left eye was trying harder.

Yoga teaches us to balance. I am guessing this also applies to our eyes: From now on I will take some time (whenever I remember) to consciously make my right eye the dominant eye.

Like right now. That definitely feels weird.

Isn't the right eye connected to the left brain? Will this make me more creative?

American Yoga

2007-04-19T19:41:00.000-07:00

In the last few weeks I have had the privilege to attend yoga classes with senior Iyengar yoga teachers in San Francisco and Washington DC. By the way, I am positively surprised by the positive vibe going on in Washington DC! I love it here! It helps that I am surrounded by fantastic people at an international symposium regarding sustainable buildings.

In San Francisco I visited the Iyengar Yoga Institute of San Francisco. I went to Janet McLeod's and Kathy Alef's class. In Washington DC I attended Giulia Mainieri's class at Unity Wood Yoga. In all three classes we did standing poses, forward bends and padmasana. We focused on the groins and shoulders. I took very valuable information from all three of these classes, the main points being:

sitting in dandasana - rolling the top inner thighs down towards the floor
extending the spine by elongating and relaxing - this is not a forceful movement. This allows the shoulders to relax into the correct position, rather than pressing it back
relaxing the trapezius, outer shoulders moving back, armpit chest moving forward and up

In Padmasana:

rotating the shin, so that the sole of the foot faces the ceiling and is high up on the thigh (ideally it presses into the abdomen)
ensuring that the downward movement of the knee originates from the top of the femur.
pubus moves up, so that the groins can release; lower abdomen moves in and up.

Leg Lifts

2007-04-14T10:24:00.000-07:00

Variation of Malasana to relax the trapezius:
Squatting with your upper arms pressing down on to the knees/thighs. Elongates the trapezius down, away from the ears. Chest lifted.

Padanghustasana - looking up. Instead of thinking "looking up" Ingelise encouraged us to lengthen the throat, the seat of a vayu that is most often blocked.

Adho Mukkha Svanasana
Downward dog with blocks between the inner heels (the soft part of your inner heel, not the ankle)

Flow between Upward and Downward Dog with block between heels; can you roll your toes under in upward dog? Then do the same with block between knees

Downward Dog with block between lower arms

Chataranga with blocks between toes

Urdhva Prasarita Padasana Leg Lifts with block between heels

Jathara Parivartanasana - with block between heel; this teaches to extend through the inner heel and to keep the feet together - not an easy task!

with partner's foot on the opposite shoulder - helps to keep the shoulder down
with the thumb and one finger holding the ft of a chair, do this asana without pulling the chair - hard!

Variation of Jathara Parivartanasana - side leg lifts (if tired with bent legs) look up: the action is more in the lower back on the pelvic rim. Looking to the opposite side makes it rajasic in the chest area

Supta Virasana your buttocks on the bolster too, head on second bolster or block: strong stretch in the quads! keep top of shin bone down, knees moving towards each other; open chest. long front body, relaxed throat.

The Science of Yoga

2007-04-13T20:46:00.000-07:00

First one has to study the poses. Not studying by reading about them, but by doing them. By experiencing whatever effect they have on us. Often we hear: it's not about who can be the biggest prezel. If it's not that, what is it about?

It's about the energy a yoga pose brings forward. There is nothing to get, there is nowhere to go to. It's already here. Waiting for us to discover it.

We need to understand the three energies that are the fabric of the universe, the three gunas: tama, raja and sattva. Tama is the earth energy: grounding, heavy, still. Its negative aspects are laziness, doubt, hesitation, heaviness. Raja is air; excitement, action, restlessness. Sattva is the peaceful energy that emerges when tama and raja are in balance.

Life is a play, a constant change between these 3 energies. So let's make peace with them and play with these energies! In a yoga pose, let's say tadasana mountain pose, you always want to ground with your feet and legs, that's the tamasic aspect. Tamasic in the positive way, heavy yet strong and engaged. You also want to lift: raja. Lift your chest, lift the sides of your torso equally on both sides. And suddenly there is sattva. Finding that peaceful place in between tama and raja: sattvic energy. An alert, vibrant, peaceful, joyful feeling. That's yoga.

The science of yoga is observing your body, your energy, experiencing how certain poses affect parts of your body or mind. And sometimes this science will turn into art.

"To work with these patterns is to play the music of our own body, our own mind. You count your way into the order of things." N.E. Sjoman

Anatomy

2007-04-13T20:42:00.000-07:00

I highly recommend this book, if you want to deepen your understanding of the human body and hatha yoga. Understanding certain muscles and seeing them helps me to visualise relaxation or elongation or whatever is necessary in a certain pose. Two thumbs up!

Bec-bending (aka Backbending with Rebecca)

2007-04-06T09:19:00.000-07:00

Rebecca - doing a variation of Dwi Pada Viparita Dandasana on a chair. Is there a name for this variation? This variation is a crazy, intense shoulder opener!

Urdhva Dhanurasana.
Very important: to extend the chest and lift the thighs, otherwise it is too much in my lower back.

Urdhva Dhanurasana. Rebecca's wheel is beautiful. Compare the two pictures and you can see how she really opens her chest in the top one. Also her knees are moving towards each other, which protects her lower back.

Variation of Dwi Pada Viparita Dandasana on a chair. Get up into headstand, put your feet against the wall and slowly work your way down to the chair. Open chest.

Pincha Mayurasana (peacock) towards Vrschikasana (Scorpion).

The block between the hands helps to keep the thumb side of the hand grounded. This pose develops the muscles in the shoulders and back. It tones the spine and stretches the abdominal muscles.

Meditation is...

2007-04-06T09:14:00.000-07:00

...being the seeing.

Meditative awareness is an alert, empty, watchful consciousness for living all of life, without interference by conditioned, prejudiced, thought forms.
from Patanjali Now, Foster Walker

A story about Ahimsa

2007-02-26T15:31:00.000-08:00

From the Vedas, the vast collection of ancient philosophical teachings from India:

A certain sadhu, or wandering monk, would make a yearly circuit of villages in order to teach. One day as he entered a village he saw a large and menacing snake who was terrorizing the people. The sadhu spoke to the snake and taught him about ahimsa. The following year when the sadhu made his visit to the village, he again saw the snake. How changed he was. This once magnificent creature was skinny and bruised. The sadhu asked the snake what had happened. He replied that he had taken the teaching of ahimsa to heart and had stopped terrorizing the village. But because he was no longer menacing, the children now threw rocks and taunted him, and he was afraid to leave his hiding place to hunt. The sadhu shook his head. "I did advise against violence," he said to the snake, "but I never told you not to hiss."

Protecting ourselves and others does not violate ahimsa. Practicing ahimsa means we take responsibility for our own harmful behavior and attempt to stop the harm caused by others. Being neutral is not the point. Practicing true ahimsa springs from the clear intention to act with clarity and love. From the Yoga Journal

Non-Attachment

2007-02-26T15:30:00.000-08:00

"The superior man makes the difficulty to be overcome hisfirst interest; success comes only later."--Confucius

Sounds like Patanjali’s “Don’t be attached to the Outcome” to me!

Practical Hint in Raised Arm Pose

2007-02-14T11:42:00.000-08:00

Focus on extending through your ring finger in Urdhva Hastasana. This helps to gently extend from the waist up.

Other variations are

having a block in between the palms, or
a strap around the elbows.

It looks like an easy pose, but keeping everything aligned is actually quite a challenge. Key points in Urdhva Hastasana are:

ground through your feet
Calves move forward
Knee Caps lift
Inner thighs rotate backward
Tailbone drops
Extend both sides of the trunk equally
Front ribs stay in
Shoulders drop
Throat relaxed
Gaze relaxed

Wow - that's quite a list! Can you think of anything else?

On a side note :)

"I hint nothing happens. I hit everything happens." BKS Iyengar

Inversions and Twists Class

2007-02-14T10:14:00.000-08:00

Baddha Hasta Sirsasana

Maha Mudra

Marichiasana III

Here is an intermediate sequence focusing on twists and inversions. I am still a beginner when it comes to the sanskrit terminology, therefore a mix of English and Sanskrit.

Downward Dog – head resting on a block (Note: move neck and shoulders away from the head)

Handstand – with strap on forearm below elbow
Forearm Stand (with block and strap against the wall)
Forearm Stand with palms facing up and sandbags on palms.
Sirsasana III (against the wall – hands clasp elbows – do both sides)

Gomukasana (hands only; then feet as well)
Marichiasana III (binding – both sides)
Ardha Matsyendrasana
Ardha Padmasana (Dandasana – left leg straight, right leg in Padmasana, right hand binds on the back clasps the shin of the right leg, left hand holds the left foot on the pinky side)

Maha Mudra

Salamba Sarvangasana
Sarvangasana (clasping hands – press down arms)
Sarvangasana (hands over head)
Sarvangasana (hands at your thighs)

Setu Bandasana

Savasana

Class on Jan 28

2007-01-28T13:44:00.000-08:00

Tadasana
Tadasana with block between thighs - focusing on the inward rolling action of the upper thighs and the taking in of the tailbone
Also: lifting toes to really ground on all four corners of the foot at the same time
the bottom of the shoulders press into the body - lift the chest

Urdhva Hastasana
eyes of the elbows look towards each other - outer elbows to inner elbows

then with strap - just above the elbows to get a feeling of the elbow action

Tree Pose
right knee bent - knee towards the back - lift the pubis, tuck the tailbone, roll in thighs, compact the left hip, rotate navel slightly to the left

Utkatasana
rolling in the thighs, tucking the tailbone - lift the chest.

Baddha Konasana against the wall

Janu Sirsasana - tail bone in - roll upper thighs back - press through the top of the heel

Setu Banda on a bolster and with a strap against the wall

Savasana

Norman's without Norman

2006-12-03T06:45:00.000-08:00

Norman is in India, so Shane and Danielle have taken over his class. Rebecca and I went to the Saturday class - Forward Bends. It's like a Norman lite class - similar sequence - gentler adjustments ;-)

20 min headstand - the longest I seem to be able to do a headstand is about 5 min. My upper back or neck start hurting - I certainly don't want to risk injury! The two major things I focus on right now are:
placing the crown of the head on the floor: in the past I was too much on my forehead - which translated in neckpain - non alignment.
Lifting the shoulders towards the ceiling: it helps to open my chest and strenghtens my upper back. Slowly I am getting awareness in this area. It feels like the spine is sinking into the body - towards the front of the body - it's a neat feeling!

Plow Pose - straight back

20min shoulderstand + variations
one foot towards the ceiling - one foot towards the floor - lengthen
one footed drop backs into bridge

Plow Pose

A hip stretch - right leg bent at the knee - foot at the groin. The other leg is bent too - foot is placed about a foot in front of the other ft. Front foot lines up with the ankle of the right foot. Lean slightly forward to open the hips.

Janu Sirsasana Twist

Janu Sirsasana - stretch hamstrings

Dandasana

Parivrtta Janu Sirsasana

Dandasana

Paschimottanasana

Purvottanasana

Savasana

Margot's Workshop - Sunday

2006-11-26T18:11:00.000-08:00

This session focuses on the opening of the chest and the pelvis.

One important thing to consider in many asanas is the action of the arms and legs. Strong arms and legs allow the organic body to be quiet and to extend. An example would be sucking in the outer hips - the flesh of the outer hips moves towards the femur. I really felt this effect doing Urdhva Prasarita Padasana (see below) - concentrating on extending through the heels and sucking in the hips helps the abdomen to stay relatively relaxed and allows the torso to lengthen. Another example would be to extend the arms up (Urdhava Hastasana) strongly. Moving the outer elbows towards the inner elbows opens up the area in between my shoulder blades.

Chest Openers
Start out lying down - you will need two wooden blocks
1.Two blocks on the long narrow sides down. Lie with your shoulder blade tips touching the lower edge of the one block, the other block is underneath your head. Opens shoulder and chest. Stay here for a few minutes.
2. Two blocks (upright - i.e. small area on the ground - longer smaller side along the spine) - the other block underneath your head - Opens shoulder and chest II. Stay here for a few minutes.

Tadasana Urdhva Hastasana
move the shoulder blades towards each other, then a little bit apart to find a balance, stretch, move the outer shoulders towards each other

Downward Dog
1. legs and hands wide apart (mat wide apart) - move around
2. Regular Downward Dog

Virasana Modifications:
1. sit on your heels - on a foam block (between buttock and heels) - note: knees are pointing forward; arms - eagle pose: elbows and forearms 90%

2. put a rolled map behind your knees - sit on a foam block - hands in Urdhva Baddha Hasasana (fingers interlaced - palm stretching up). Great opening for the knees (which I need!)

Supta Virasana on two blocks (two blocs as in chest openers above). Tailbone moves towards the feet. Lift sternum.
Supta Virasana Modification: lift your chest - rest the crown of the head on the floor - if the crown of the floor touches the floor - put your hands above the hand and hold your elbows. Elbows are moving away from the shoulders and towards the ground.

Urdhva Prasarita Padasana (Plate 278-279 LoY)
Lie on the ground - legs 90 degrees (towards the ceiling). Suck in the outer hips - keep the abdomen quiet. Lower to 60 degrees, then 50 degrees. Hold. Use the arms and legs to get an extension in the spine.

Uttana Padasana (Plate 292 LoY)
with arms and legs in a 50 degrees angle - suck in the outer hips

Navasana
from lying on the ground - get up into boat pose

Resting Pose
lie on the ground - legs extend towards the ceiling - have a strap loop around your feet and at the base of your scull - head and shoulders off the floor - relax head into the strap - relax shoulders - the legs are firm. Great for neck and shoulders!

Sirsasana

Backbends on a chair:
1. Feet against the wall, lower part of shoulder blades against the edge of the chair. Grab your elbows and move elbows away from the torso towards the floor.
2. Feet flat on the floor. Crown of the head touches the floor. Arms in Sirsasana. Elbows move towards each other and press into the floor.

Dwi Pada Viparita Dandasana (Plate 516)
Variations: 1. knees are bent. 2. knees bent and together

Eka Pada Viparita Dandasana (Plate 521)
Modification: with a partner - the partner holds up a strap - that goes around the middle of the buttocks to support the backbend - knees are bent - knees are together - lift one leg towards the ceiling.

Setu Bandha Sarvangasana (Plate 98 - gem for women)
Shoulders rest on 3 blankets - hands in the same position as in shoulderstand - legs parallel to the floor - feet against the wall.

3x twist on a chair - to neutralise the backbending action.

Supported Shoulderstand on a chair and bolster
lift chest - legs together - supported on the chair

Supported Forward Bend with a chair
Sit with your legs apart in front of a chair - rest the head on the chair

Savasana with legs supported on a chair (knees 90 degree angle)

Margot's Workshop - Saturday

2006-11-26T08:20:00.000-08:00

This is a draft version of the 4 hour afternoon session on Saturday. At this point I just want to note the sequence and the most important comments I heard in the workshop.

Parvatasana - Crosslegged Variation (Plate 107)
Sitting Pose - interlace the fingers - stretch the arms forward - lower the shoulder blades into the back - stretch arms up - relax the shoulders - extend the arms from the hips up - press through the palms towards the ceiling - slightly bend the elbows - move the arms behind the ears - stretch again - outer elbows towards inner elbows.
Interlace the other side

Upavistha Konasana (Plate 148 - LoY)
sit up right - press down the thigh bones - lenghten the calf muscles - put your hands behind you - spider fingers -
lift yourself up moving the sit bones towards each other - sit down again. This helps to get an inner lift from the perineum up.
lenghten the sides of the torso - relax the shoulders back - lift the sternum - lengthen the spine - grab your toes - lengthen your sternum up and move forward - this way you roll on the front part of your sitting bones - stay in the forward movement for a few breaths (Plate 148 - LoY)

Upavistha Konasana - Variation - One Sided Seated Angle Pose (Plate 152 - LoY)
sit upright -move torso towards the right - have spider hands on both sides of your thigh -lengthen the spine - move abdomen from left to right - move chest from left to right - stay here for a while before going forward - remember the twist in the torso - grab the foot - lengthen sternum forward - stay in the upright position for a while before going down completely.

Parsva Upavistha Konasana - Variation -
sit in upavistha konasana - press down thigh bones - make sure the knees are pointing upwards (the back of the knees are extended equally) - put the left elbow on the inside of your calf - press the elbow in the floor - put the right hand on your sacrum - twist the torso - left shoulder moving in (under) - right shoulder moving back - lift your right arm up and back to get more of a twist grab the baby toe side of your left foot and twist deeper. Stay here for several breaths. Repeat on the other side.

Parighasana Gate Pose(LoY - Plate 39)
left side kneels - the inner thigh rotates slightly forward (Opposite of Tadasana!) - the right leg is bent in a 90 degree angle - stretch the arms to the side - palms facing up - put the right arm on the inside of your knee -stretch slowly move downward on the inside of the calf - extend the leg towards straight - left arm straight up - move back to get more twist of the torso - back to centre line and then into final pose. Stay here for several breaths. Repeat on the other side.

Downward Facing Dog - Heels against the Wall
Arms: spiraling action
baby finger towards index finger (uppermost part of the palm)
wrists (inside towards outside)
Elbows (outer elbows towards inner elbows)
Inner Elbows towards outer shoulders
This spiraling action makes the arms strong

Standing Poses.

Trikonasana
entire side of the back foot against the wall - slap the "belly of the hamstring" to get a tingling sensation - press forward - press side of the foot into the wall - ground on the outside part of the heel - this action lifts the inner arch
...
move upper arm backwards to get more of a twist.
Throughout the pose focus on the thigh pressing forward - the side of the foot pressing into the wall.

Extended side angle
entire side of the back foot against the wall - front leg 90 degrees - elbow on the inner side of the bent knee - twist again - put front arm on the outside of the knee - knee and arm press towards each other

Parivrtta Trikonasana
heel against the wall - front heel lines up with the arch of the back - engage back leg

Salamba Sirsasana II
put foam block in between the elbows - press towards each other - this broadens the back

Baddha Hasta Sirsasana IV
against the wall - press upper arms into the floor

Supta Padanghustasana (Plate 284- 287 - LoY)
important - the leg that is stretched up: move femur down into socket and away from the torso.
Before you take the leg to the side (move towards the opposite side slightly to get the opp. side of the back well grounded on the floor - keep opposite side on the ground!!

Variation: move the leg that is in the air over the centre line - to stretch the hamstring a little different. Feel how the hamstring strech differs - put your mind on the stretch.

Uttanasana
(I forgot where this was in the sequence - we did it twice)- move the skin of the feet forward - bones in the feet backward - shin forward (grab calves if necessary) thighs back

Anantasana Vishnu's Couch (288-290)
move the under chest forward - gives you more stability in the pose

Shoulderstand
with a strap - the strap is tighter than usual
lie down - grab the sides of the mat - lift up the chest - go into halasana - clasp your fingers - Important: Move lower arms towards the outside - roll shoulders under - move inner thighs towards the ceiling - get up into shoulderstand - relax jaw - move chin up a little bit to relax throat. One foot down - both legs to the side get in Plate 247 (Halasana with legs apart) - move both legs to the right (keep hips up)
Supta Konasana Two
Karnapidasana
Salamba Sarvangasana II
Halasana

Parivrtta Paschimottanasana
Paschimottanasana

Savasana

Preparation for Pranayama

2006-11-25T09:37:00.000-08:00

I am in a yoga workshop with Margot Kitchen all weekend. It started off with a 2 hour session yesterday - Friday night.
A good way of clearing your mind is to start of with Pranayama.
We started of with
Sirsasana - Headstand (5min)
Sarvangasana - Shoulderstand (5min)
Halasana - Plow Pose
Bridge pose

Pranayama
Sitting Pranayama
Bhastrika
Kapalbhati http://www.theholisticcare.com/Pranayama/Kapalbhati%20Pranayama.htm

Lying down
Uyjaji
4 bands of breath - i.e.
breath moves from your lower abdomen towards the lower ribs
breath moves from your lowever abdomen towards middle rib cage
breath moves from your lowever abdomen towards upper rib cage
breath moves from your lowever abdomen towards collar bones

Intro

2006-11-25T09:13:00.000-08:00

The longest journey is the journey inward.
Dag Hammarskjold, Swedish diplomat (1905 - 1961)

I have recently signed up for a Yoga Teacher Training at the Yoga Studio. Officially I will start in January. So far I have committed to one year, but it is Iyengar Yoga and to obtain the official Iyengar Yoga Certificate, one has to be a yoga teacher trainee for 3 years and then go for assessment. The advantage of Iyengar yoga is that it is internationally recognized and it provides a system for ongoing learning.

My intention is to use this blog as my yoga journal. A blog is easy to use and I can check and update it from anywhere in the world - I love technology! I can keep track of my practice and progress. And last but not least, I can share information with other yoga enthusiasts.

Namaste!