Goals for 21 Day experiment

I was very interested in participating in the 21 Day to make or break a habit experiment. I created my goals today.

Every day I will practice each of these at least once: pranayama, nauli, neti, chant, meditate and 10 min or more of asana. I will also devote one uninterrupted hour of direct time with my kids.

I will journal my progress, and also journal 5 times a day on how I am doing with regards to following the yamas and niyamas.

Saturday session - Yamas

Kathy threw us a pleasant curve-ball today and offered to start today's session at 8:30AM for those who wanted to practice the Primary and Intermediate series all together. I took her up on that! I loved it. I thought we would run over time, but we did finish at about 10AM as everyone began to arrive. Those that were just arriving practiced on their own for an hour. The rest of us rested, ate, or played around with some poses.

After, Kathy had some of the students discuss work they have been doing with regards to Yamas.

"Six times a day" book
One student discussed a journal that she has been keeping. It is something she learned from a Buddhist source (can not remember whom or what). It is a way that Buddhist who take vows keep track of their vows and how they do each day. She has many friends who keep the same kind of book, each with their own say of doing it or different goals.

The keeper of the journal determines a goal or goals. In her instance, she is journal how she keeps to the yamas and niyamas. She does this six times each day. Some people set their watches to make sure they are checking in. This student just does every two waking hours. Any times she finds that she did not adhere to her goal, she makes up for it in small ways. Such as taking a "time" out.

21 Days
Another student is starting a research project based on the theory that it takes 21 days to make or break a habit. She and some friends (and invited yoga students) will choose a habit to start/break on April 1st and check in/journal for 21 days. I'm interested, but need to think about what habit I would like to focus on.

Yama-Niyama/Kosha Grid
I discussed my research on the yamas and applying them to the individual koshas. I discussed my thoughts on each of the yamas: Ahimsa, Satya, Asteya, Bramacharya, Aparigraha. And the chart I did.

Kathy continued class, but I left early to be with the kids.

Book: Yinsights

I ordered Yinsights by Bernie Clark after talking with someone at the March weekend workshop last week. It came in and I'm amazed at the information within. It's a book for intermediate to advanced yoga practitioners. It goes into the deeper benefits of yoga, as viewed by Eastern and Western philosophy. Two things are immediately interesting to me: 1) the concept of yin vs yang and how it applies to yoga poses and philosophy, and 2) how the book defines the koshas in depth and links to your yoga practice. The book also gives ideas for applying Yin Yoga in your asana practice.

March Workshop - Day three

Straps
After a brief practice to warm up, we played around with straps. People came up with different ways that a strap can be useful and we tried them ourselves. Some of the favorites were to
- put it on like a backpack, supports back, aligns shoulders
- put it around the upper arms to give stability in chaturanga
- put on upper arms for stability in forearm and shoulder stands.

What Would You Teach?
We split into groups to discuss one thing we would teach someone. My group chose
- saying OM out loud
- breathing (practice viloma pranayama)
- learning suryanamaskar

Chanting
We learned and practiced the Maha Gayatri Mantra:
Om Bhuh
Om Bhuvaha
Om Savaha
Om Mahaha
Om Janaha
Om Tapaha
Om Satyam
Om Tat Savitur Varenyam
Bhargo Devasya Dhimahi
Dhiyo Yonaha Prachodayat
Om Apajoti
Raso Amritam
Brhama Bhuhr Bhuvaswarom

and Asatoma:

Asatoma sadgamaya
Tamasoma jotirgamaya
Mrytyora amritangamaya

We chanted asatoma as a walking chant in a circle and in a figure-8. We discussed what the walking do for us. Some felt is slowed the chant down, others felt they could focus more on the chant while walking.

Yin Yoga
I spoke to another Kathy about doing gentle yoga since I will be teaching in a few weeks to a Seniors class. She recommended a Web site on Yin Yoga and an article by Sarah Powers on Yoga Journal. Also, she recommended I look into two books, "Yinsights" and "Insight Yoga"

March Workshop - Day two

I arrived a few minutes late, but ready to take on yoga! I was feeling ill a bit, still, but well enough to practice. We started off with an invigorating and instructional "flow" yoga class led by Kathy. She paused to show us a few things.

Transition back from forward bend to plank

1. while bent, walking feet back and lower body to plank
2. while bend, hop feet together back while lowering body to plank
3. raise feet up together and slide feet about 4-6 inches along mat to plank position (as though your feet were on a skateboard back to position)
4. jump feet together high, arcing out and down to plank (rough landing on the toes!)

Transition upward-facing dog to downward-facing dog

1. lower to plank, push and curve up into upward dog, press feet to lift butt high up while head and chest come down, press arms into mat to align into downward dog
2. lower to plank, push and curve up into upward dog, curve back along same path and press arms straight to align downward dog.
3. lower to plank, push and curve up into upward dog, curve back to plank position, push up and back with arms as butt rises back to downward dog.

We helped each other get into handstand using several methods.

• Jump like frog with knees bent until up above our heads
• One leg low, one high, jump up into handstand. Keeping legs split with lower leg still low to ground
• One leg low, one high. Jump into handstand and bring both legs up

Kapalabhati
We did several kapalabhati pranayama sessions. Several people discussed how they liked to do the pranayama. Some suggestions we tried were:
- rigid straight arms against your legs, strong back with a loose spine
- strong bandhas, loose arms and relaxed upper body
- hard, loud exhale vs. soft, quiet exhale

Ongoing Homework
Kathy reiterated the things she wants us to think about and do on our own.

• List 100 things you do that is yoga
• Start teaching
• Memorize and understand yamas, niyamas, and 8 limbs
• Learn three chants
• Build your yoga library with at least one book of: asana, biography, ancient text, something interesting
• Regularly practice asana, pranayama and meditation
• Notice when your practice moves from Emulation (learn from others) to Absorbtion (learning from within)
  

Karma
Kathy gave explanation of different levels of karma that we do. Vikarma is deliberate, negative karma. When you wish harm upon someone, or act in a manner that harms them. Sukarma is the where you intentionally do positive karma. This is action with expectation. Akarma is "no karma" or actions that create positive karma without intentionally doing so. This is where we are striving to be in yoga. A good way to get there is practice action without expectations. I wrote a small piece on karma a few months ago when I was reading The Dalai Lama's An Open Heart.

We discussed karma for a few minutes and what constitues good vs bad karma with regards to intentions. Your karma has to do with you. So if you intended something to be good, it should be good karma. Thoughts are karmic as well.

Buddhist quote:
Greet those who are happy with friendliness
Greet those who are unhappy with compassion
Greet those who are virtuous with delight
Greet those who are evil with disregard

March Workshop - Day one

I missed the first day of this weekend's workshop. It is disheartening. I have been looking forward to this weekend for months. The boys are going to be gone all weekend and I have time to myself to do things I want to do without interruption. Now, I am sick in bed, feeling a little depressed. At least the little guys are with daddy and I can rest.

Second series again

Tonight I did the second series again. I think I will stick with this a while longer, but I do miss a few poses in primary series. :)

Yoga for Girl Scouts

I told a friend who is troop leader to two different Girl Scout troops a few months ago that I needed some teaching opportunities. Since then, I have taught a regular power yoga class at a health club and now will be teaching a Seniors yoga class at Yoga Vermont at the end of the month.

But teaching girls/teens is still interesting for me. I want to get experience with a variety of demographics. So, we are scheduled for April 6 in Highgate.

I looked online and it looks like Christy Brock is a known experts to teaching teens. Note to self: look into this.

Kosha grid

In the Yama/Niyama class last April, we drew grids comparing all of the yamas and niyamas to 1) the koshas and 2) the chakras. I have been working on filling out the koshas grid over time. I have finally finished it.

"Nadi Shodana"

This evening I started the Ashtanga second series, also known as nadi shodana (nerve purification) or intermediate series. I was feeling a little low, physically, so I figured that was a good time to start something new! Lots of backbends. I think this compliments the primary series with all of the forward bending. I like it, though. does different things to my body.

More resources

Besides Downward Dogs and Warriors, I ordered more books what recently arrived:

• The Yoga Tradition (Feuerstein) - all you ever wanted to know about yoga, and more. very dry reading; a textbook
• Relax and Renew (Lasater) - restorative yoga techniques
  
• Jivamukti (Gannon and Life) - my jury is still out
• Kripalu Yoga (Faulds) - a very good guide for doing gentle yoga and making yoga a part of your life