Yoga Blue: Mind Protection. 2.26.11

In Yin training today we learned there are nine universal obstacles to meditation (sutra 1.30). We also had a 'mini' session of partnering to express and observe our partners in poses during the training. These exercises influenced how I worked tonight in class; I felt more present than usual, and more room than ever before to allow time and space for peeps to feel the poses in a yoga class.

We played with mind protection through bija mantras, attention to the breath, and 1st line of Taoist cycle of creativity.

got a late start so we only had about an hour to practice. Instead of rushing to 'get it all in', I slowed it down even further and we did less.

kneeling on bricks
OM
A
O
M
OM

cat
cow
balasana
puppy dog

plank
downdog

uttanasana
uttithatadasana
tadasana
OM

rocking shoulder openers

uttanasana
malasana

tadasana
YAM

simple lunge salutes

uttanasana
uttitatadasana with OM
tadasana

lunge salutes with hamstring stretch

sphinx
locust

balasana

easy spine twist

supported savasana

sit
OM
Namaste!

Vinyasa Basics: You are the one you have been waiting for: 2.24.11

Sutra 1.12 a tranquil mind is a result of equal parts abhyasa (effort, practice) and viaragya (surrender). Through a variety of yoga techniques we felt in to the effects. We worked with effort and we worked with surrender.

prana, 10th cranial nerve (Vagus), BG Krisha is seated in the heart of everybody, channels on the inside, feeling tone on the insides (we are the ones we have been waiting for).

sukasana
OM
A
O
M
OM

roll back for supine heart opener on bolster
windshield wiper
3 part breath
OM

cat/cow
balasana with side stretch
puppy dog
balasana variation with toe stretch

plank
downdog

uttanasana
malasana with heart opener
uttanasana

uttitha tadasana
tadasana

standing rocking shoulder openers

tadasana
OM
uttanasana
lunge
twisted lunge
hammock
low cresent
downdog

baby cobra
locust
cobra
other side

cobra

uttanasana
utkatasana
tadasana
RAM

lunge
warrior i
eagle arm stretch
eagle
warrior III
standing splits
lunge
three leg dog
vinyasa

balasana
toe stand
tadasana

walking meditation
tadasana
LAM
gratitude meditation

other side warrior i to Warrior III sequence

vinyasa

roll to backs

Texas star/splat

vishuddi throat HAM silent meditation

windhshield wiper
happy baby

eye of the needle
half happy baby
supine pigeon
rest
other side

savasana

sit
OM
Namaste!

There were a few nore OM's and YAM's in there too...

11th Step Meditation: Ishvara Pranidad. 2.24.11

Read sutra 1.24-1.26 and some of the commentary in Ravindra's The Wisdom of Patangali's Yoga Sutras in response to last weeks question "What is Ishvara"? Major can of worms but a safe enough group to attempt because it it similar to the 12 step language of "God of our own understanding"

Legs up the wall on bolster
Wall eye of the needle
Wall wide leg stretch
Wall baddha konasana

remove to bolster and rest

supine tadasana
shoulder rotations

sukasana
neck release with half shoulder rotations

sit

Read

share

OM
Namaste!

Vinyasa Basics: Warrior of Love! 2.22.11

My life and practice lately are leading me to conclude the only real battlefield in the world is in our own minds. I've heard this theory for years but am just now beginnning to find it for myself.

The relief is immense.

Its so real and so fresh that I'm rather obsessed with the topic in my classes.

Sutra 1.33, 1.34, 1.2, taoist cycle of creativity, BG "no learning can happen without love", Rumi's River of Joy, Brene Best connection and worthiness, yin qualities of open, receptivity, kindness (note to self: review k's suggestion of languaging from the I Ching).

Baddha konasana yin style
rest

sphinx yin style
rest

balasana

cat/cow flow

balasana with toe stretch

plank
downdog with dog walk

downdog

uttanasana
malasana

cowboy negociation

uttanasana

uttithatadasana with breath
tadasana

YAM

lunge
hammock
twisted lunge

downdog

baby cobra
locust
cobra

other side

uttanasana
utkatasana

tadasana
RAM
YAM

lunge
cresent
hammock
warrior II dance

vinyasa

other side

balasana with kidney pranayama

side saddle kidney stretch
side saddle twist


bridge x2 (wheel option on second set and HAM set up)

padagustasana with strap, twist, twist variation

supported savasana

sit
OM
ajna opening

Namaste!

Yoga Blue: No learning can happen without Love.

Got set up tonight by an initial comment, along the lines of a belief that "by getting 'good' at yoga, one will remove all the 'tight spots', and therefore all the defects of character."

This is a potent hot spot for me. It is this type of thinking that literally almost killed me. I'm learning fighting/numbing/ignoring/ pretending tight spots shouldn't be there, or expecting them to be otherwise creates horrific self loathing and suffering. The teachings point rather to making room for it all..tight spots included.

Gratefully, there are many suggestions in the yoga practice (and I"m always learning of new ones).

This is one of my favorite all time topics and I was grateful for the opportunity to share some of the things that have helped me.

Tonight we practiced with sutra 1.2, sutra 1.33, 1.34, a anahata gratitude meditation, the first line of the taoist cycle of creativity, and my personal peach, as Krishna said to Arjuna, "no learning can happen without love".

Had peeps of the stickier variety tonight. It was fun to pull way back to offer more space for the subtle energy.

Windshield wiper

eye of the needle
rest
other side eye of the needle
rest

baddha konasana with sacrum rock
baddha konasana with yinnish forward fold (not sure this was a good choice)

sukasana side bending

tadasana
forward fold

tadasana

warrior II dance
other side
tadasana

forward fold

warrior II dance
side angle pose
other side
tadasana

forward fold

warrior II
side angle
lunge
downdog
balasana

downdog
uttanasana
tadasana

other side wII,side angle, lunge

downdog

sphinx yin style
rest

balasana

windshield wiper

bridge
sacrum rest
anahata heart meditation

easy spine twist
rest
other side

supported savasana with guided relaxation

sit
Namaste!

11th Step Meditation: Tapas, Swadyaya, and 12 Steps. 2.17.11

We read from Ravi Ravindra's The Wisdom of Patangali's Yoga Sutras, sutra 2.1, p.57. "The practice of yoga consists of self-discipline, self study, and dedication to Ishvara. Of particular resonance was "Self-study may begin as a study of very personal and quite particlar likes and dislikes, but very soon we discover that self-study is in fact a study of the human condition as it is expressed in our individual situations. We commented on the connection to the 12 step teachings, and how working the steps can be, in fact, very heating, as described in tapas. One person described the process of clearing away 'the wreckage of our past" as giving ourselves more room. (I thought it was cool because this is the vocabulary often used around Lulu's!).

sukasana spine rocks

eye of the needle
cat
cow
barrel roll

easy side plank
cat
cow
other side

balasana

neck rolls in virasana

sit
read

share

Om
Namaste!

Vinyasa Basics: Internal Pathways of Joy. 2.17.11

I've recently become interested in Tapas, as translated as "self discipline" by Ravi Ravindra. I like to play in the practice of yoga in the Lulu-style of feeling the pose from the inside out (as well as it is practice of the 12 steps). It is teaching me to find joy, happiness, contentment, abundance as personal responsibility (a self discipline), rather than reaching out for people or things to make it happen for me.

This can be heating, as also described by Ravindra, "(Tapas) includes a reference to a heat which in generated with intense effort". The Wisdom of Patangali's Yoga Sutras, p. 57. Some suggestions of yoga like Sutra 1.33, the taoist cycle of creativity, befriending the 3rd chakra, Ishvara Pranidad, and gratitude help cool the waters when the heat gets too fiery. It works great off the mat too when emotions get spicy.

I am grateful for the teachings, and the opportunity to teach these teachings, as it helps me embody deeper internal pathways to joy.


Sukasana
Spine and breath meditation
Om with sutra 1.27 Om is the expression of Ishvara

Padagustasana and twist sequence w strap

Supine OM x2

Cat
Cow
Barrell roll

Balasana

Plank
Downdog

Uttithatadasana
Tadadana
RAM

Standing shoulder openers, one arm at a time
shoulder opener with strap
forward fold and hamstring stretch with strap

Tadasana
YAM

Lunge
Low cresent
3 part hamstring stretch

Baby cobra
locust
cobra

Other side slow lunge/cresent sequence

Uttanasana
Utkatasana

tadasana
OM

Warrior I
parvotadasana
warrior III
standing splits

vinyasa
other side

landing in pigeon
mermaid prep

downdog
other side pigeon/mermaid sequence

supine sacrum/anahata meditation
savasana

sutra 1.1 at anahata

sukasana
OM
namaste
Love blessing

Vinyasa Basics: Birthplace of Joy. 2.15.11

We play with becoming comfortable in vulnerabilty, and allowing love to help us open into new territory as a result. Brene Best's idea 'vulnerability is the birthplace of joy", and Krisha to Arjuna "no learning can happen without love' guided our practice.

Baddha konasana foot rub
Baddha konasana yin style

rest

Sphinx yin style
rest

reverse windshield wiper

cat
cow
balasana with side stretch

kneedling twist vinyasa

balasana
balasana with toe stretch

plank
downdog

easy side plank

cat
cow
barrell roll

easy side plank other side

balasana

toe stand

tadasana
OM

lunge
low lunge
pyramid

baby cobra
locust
cobra

other side

uttanasana
utkatasana
tadasana

lunge
twisted lunge
hammock
warrior I
other side

locust variation

tadasana

tree
warrior I
parvotadasana
standing splits
ardha matsendrasana
pigeon

bridge

other side standing poses

from bridge
sacrum/heart meditation

savasana

sit
OM
Namaste!

Prototypes Women's Center: Be your own best Valentine. 2.14.11

We connected in on feeling our ability to love and to turn that love in towards ourselves to be our own best Valentines. It was one of the smoother classes we've had in a while, and even a few women joined in half way, who in the beginning refused to practice. The balance play with Warrior III was fun and light...allowing for mistakes, falling, play, awkwardness, all while tapping into the feeling of joy and love.

In savasana I suggested the idea of being one's own best Valentine. One could have heard a pin drop..it got quiet, still, and had a distinct vibe of connecting to this possibliity. It felt like a 'successful' lesson plan, until after class one woman approached me full of tears and was very upset by this suggestion. For her, Valentine's Day was frought with painful memories, and she was scared to death to find herself alone and in treatment on this particular holiday. We spent some time together talking about finding love from the inside, no matter what. We talked about sutra 1.12, and the third step. Eventually the tears stopped, and later in the day we touched in again, and she was doing OK, and holding on to our yoga lesson. Sometimes it doesn't happen just on the mat, sometimes it takes one-on-one working together, sometimes its a combination. And I'm sure sometimes none of this makes any sense or helps at all.

But we keep coming back. I am grateful to have the teachings of yoga to lean into, both as I teacher as well as a human being whose heart is willing and open to share a few things that have helped keep me clean and sober.

Verbal check in with "one thing you really love"

supine
3 breaths
anahata meditation connecting to the feeling of love and our ability to do this.

eye of the needle play with connection to flow of prana and tight spots

uttanasana with hamstring stretch
pitcher arm shoulder opener

tadasana
anahata heart tapping (feeling the prana from this exercise was a challenge today)

Warrior I
parsvatadasana
warrior III

forward fold
other side standing sequence

sphinx/seal yin style breathing into our tight spots and sending love

balasana

side saddle with side stretch and twist
paschimotadasana
other side

easy spine twist

breathing exercise creating space and room with love

savasana

sit
Namaste

1:1 check in

Vinyasa Basics: Living with simultaneous flow and tight spots. 2.8.11

Practice today had a 'yin-ish' flavor, with much of the practice devoted to sutra 1.34: One of the paths to Yoga is 'attention to the inward and outward flow of breath, aka. prana.. (Trans: Ravi Ravindra: The Wisdom of Patangali's Yoga Sutras, p. 36.

Also touched on the anatomy of the inhale and exhale, the purpose of the inhale is to promote the exhale, toxicity of our thoughts, Taoist cycle of creativity (gentleness in the kidneys), and cultivating gentleness towards ourselves as we experience simulaneous flow and tight spots in our bodies and in our lives.

Kneeling on bricks
4 part breath
mini meditation at bottom of exhale

OM

cat
cow
balasana
puppy dog

barrell roll

balasana variation with toe stretch

plank
downdog with hamstring stretch

easy side plank

downdog
plank

sphinx yin style with breath meditation

balasana
toe stand with breath meditation

tadasana
uttithatadasana
tadasana
OM

shoulder shrugs

tadasana
lunge
twist
hammock
low cresent

baby cobra
locust
cobra
other side

uttanasana
uktatasana
tadasana

uttanasana variation with shoulder opener

tadasana
lunge
side angle prep
trikonasana
extended trikonasana
peaceful warrior prep
peaceful warrior
warrior III
standing splits

uttanasana
malasana

roll to supine windshield wiper

vinyasa

other side standing series

from vinyasa
balasana

side saddle stretch and twist
rest with gentleness in kidney meditation
paschimotadasana
other side

gomukasana with eagle arms
pashimotadasana
gomukasana with eagle arms other side

eye of the needle
half happy baby
supine pigeon
rest
other side

twisted root

supported savasana

sit
OM
Namaste

Prototypes Women's Center: Connection. 2.7.11

Played with one definition of yoga: connection. First connecting to breath, then body, then mind with suggestion to make room and create spaciousness for it all. Sutra 1.2. Yoga as Mastery of the patterns of conciousness. Also tied in Step One, and admitting (or feeling) when things don't feel good as a tool for creating space.

This yogic teaching is useful for those in early recovery, especially as it relates to craving and triggers. Today we worked delibertly with these concepts, and used a new (for me) teaching techique of asking questions and soliciing feedback on their personal experiences. Since the interior landscape is new, and sometimes scary, for many, allowing the group to talk about what they were feeling seemed to be helpful in creating a safe space to practice yoga.

Most of the women related to our session, a few were totally board and were quickly out the door at the end of class!
Will take another run at this in 'Addiction and the Brain' session next week.

Supine
3 deep breaths

eye of the needle
connect to feeling; solicit 'words"
other side

sukasana side bending
shoulder shrugs
second set

tadasana
udjaii breathing

warrior II dance
tadasana, connect to feeling
other side
forward fold
tadasana with Prana tray

triangle
other side
forward fold

malasana

sit
Breathing exercise:
connect to common negative thought
observe and notice breath and feeling in body
discuss

connect to common negative thought with deep breath
discuss

connect to opposite of negative thought
observe breath and body
discuss

possibility of creating 'breathing space' around thoughts as tool for recovery

homework: notice thoughts and use deep breathing for the next week.

1.1 sign papers

Vinyasa Basics: Breath of Love. 2.3.11

Sutra 1.33, 1.34

Alternate nostril breathing kneeling on 2 bricks
rest, connect to sutra 1.34
intention setting at anahata
OM

cat
cow
balasana with side stretching
puppy dog

plank
downdog
sphinx
seal
cat

downdog
uttanasana
malasana
uttitha tadasana
tadasana
LAM

lunge
downdog

knee to nose vinyasa
lunge
low cresent
hamstring stretch

downdog
cobra
other side low cresent series

downdog
cobra
locust
locust variation

cat
downdog
uttanasana
utkatasana
tadasana
RAM

lunge
twisted lunge
hammock
warrior II dance
trikonasana
half moon
standing splits
vinyasa
childs

demo half moon with brick

downdog
uttanasana
utkasansa
tadasana

vishuddi release
HAM

second side standing sequence

releasing to pigeon
mermaid prep

balasana
other side pigeon/mermaid sequence

ardha matseydrasana
box with shoulder release

other side

windshield wiper

savasana

Mai-tri breath at the heart
sit
OM
Namaste!

11th Step Meditation: Sutra 1.33. 2.3.11

We read Ravi Ravindras translation and commentary of sutra 1.33 (The Wisdom of Patangali's Yoga Sutras, p. 35-36). In discussion it was brought to light of the similarities to the 12 step teachings, particularly step 10-12. Someone also commented, "its basicially the whole 12 step program in a nutshell".

Sutra 1.33 has been a personal favorite tool for a few years, and one that continues to reveal itself in more and more useful ways. It helps make space for whatever comes up. I was grateful today to make further connection to life in recovery.

Mula Bandha (John W. shared)

windshield wiper
eye of the needle with rest between

sukasana side bending

Neck release with shoulder rotation

Third Step Prayer

Alternate nostril breathing (Chris shared)

sit

read

share

OM
Namaste!