Intensive summer training - Day four

Today is our half-way mark for the week-long workshop. It was a very LOW day for me. A migraine in the morning (as one classmate said "yoga hangover?" haha) kept me from being my physical best today, but I was loving every minute of being with the class.

Neti Pot
We started the day out with a demo of the Neti Pot, or jala neti--nasal cleansing. Frankly, I was not interested in it. But after watching the demo, it was neater than I expected. As in cleaner neat, not interesting neat. I'm still wary of pouring anything into my nose, but after watching, I'm interested in trying it. If anything, this is something my husband should do. He already snorts salt water messily up his nose when he get sinus trouble. Having a neti pot and doing it on a regular basis in the drier months might help his sinuses.

Notes on Neti Pot:

• Make sure you have a big bowl or basin to extract the water into.
  
• Add warm water to your pot. Check the temperature, try testing it on the inner wrist like a baby bottle.
  
• Add a pinch of salt to the water and mix. Finer salt will dissolve quicker. Taste the saltiness, too salty might burn your nose a bit.
  
• Tilt your head so the nostril you pour into is above the draining nostril.Close off the back of your throat. Pour through top of nostril.
  
• Exhale gently through nose to get all the water out.
  
• Repeat on opposite side.

Some people add essential oils to clean their pot as the oils will also lubricate the nose and sinuses. Different netis for different uses. Many people prefer plastic for travel. Other prefer the grooves on the belly of the pot for holding rather than the finger loop at the back.

Some yoga poses to take after neti:

• forward bend, then stand up and exhale through nose
• Triangle pose and reverse triangle back and fort to get all the water out

Take turns teaching
we broke up into three groups: gentle yoga class, vinyasa yoga class, and ashtanga yoga class. We were to take turns teaching the class, each of us picking up where the last one left off so we completed a full class. This is when my migraine tried to make a return. I did not practice much, but I watched and took personal note. And I did lead them into savasana. I decided that I liked the following poses for vinyasa classes:

• Extended side angle to reverse warrior (back and forth)
• Down dog, leg up, over back, into "Flip the Dog" I have never done this before and I thought it was really cool. :) I think this pose would not be done for a student who has injured shoulders, though
• Up dog to Down dog pushups (several in a row)
  
• Half moon - I always for get about this one
• Dancer, another fun balance pose.
  

More assists
I arrived a little late after lunch, but I think Kathy was going over assist again for those people who were not there yesterday. She reiterated that it is important to assist people who are in any kind of forward bend from the base/seat of the posture instead of the upper back to you don't damage shoulders.

Mariachyasana C

• Can assist from back, pushing your ball of foot into their lower back and pressing up and in
• For people trying to bind, you can assisting from the front. Placing your thigh on their bent leg for leverage, then help guide their arm through, down slightly and around bent knee. Then hold that arm in place while you assist them to grasp other arm around back - OR - give them a towel or strap to grasp and hold bind. Once they are bound, then gently pull on the middle of their back to help support the twist.
  

Headstand (Sirsasana)

• Coach them into their arms if necessary. Place forearms down so the hands grasp the opposite elbow. Then bring hands together to form a triangle with the elbows. Place head into interlaced hands with flat part of head down on mat. Tiptoe feet in towards the body. Lift legs.
• Assistant is at the head of the student, bent low, squatting, so as to not get hit by flying legs. As the student lifts the legs, assistant places hands under hips and helps the legs rise. If the student were to fall over, the teacher's shoulder would support. Keep hips secure until they are on the ground.
• DO NOT hold their foot or leg to steady them. They would wobble in the mid-section, and if they wanted to fall, the thing that helps them land would be stuck in your hand!

Handstand (Adho Mukha Vrksasana)

• As with headstand, squat, but not so low. Student should place their hands directly between your legs so when they rise, their shoulders will be supported by your knees. Place your hands on student's hips to help them rise.
• For larger people, may be easier to do while squatting against a wall for support.

Savasana massage
We ended the day taking turns giving and receiving a 10-min massage in Savasana.

I came home and slept 1.5 hours. The migraine was fully gone and I felt rejuvenated!