YVT Methodology&Practicum Tuesday Session

I attended a Tuesday workshop on methodology and practicum today at YVT. It was during my Seniors class, and sure enough, 4 seniors arrived for regular class! They had been away so did not get my message that class was canceled for that week.

Asana is sometimes referred to as "seat". As in a "seat" for meditation. Grounding, rooted. Ready to meditate. We practiced for about an hour, trying different things. Kathy asked us to think about how our mind wandered or stayed focused during practice. And did we wonder about some of the "easy" postures? Most of the time, they would be setting us up, getting us ready for, something that took more concentration and effort.

We did a lot of backbends. Tried different things like "pushups, jumping, holding legs up. The funny thing is that I was too tired from class the night before. I really wanted to try the handstand into back bend and back over...but my body just said, "NOPE!" so I assisted others.

Assisting handstands to backbends. TWO PEOPLE. As the person goes into handstand (legs bent) and coems down, guide them gently down, but allow their own force to bring them over. Then, place one hand on their back, the other on their hamstring. Then give them the "omph" to get over. Throw their legs if necessary.

We broke up into groups talking about the 21 day experiment and another talking about asana.

I spoke about the insurance options that I researched.

Saturday we'll get into some anatomy stuff.

Dharana Saturday session

Dharana, or concentration, is the sixth limb of ashtanga yoga. It can be described as "focus with effort" or "continuous attention." Opposite of dharana is conversation, particularly the conversation with yourself, the fluctuations of thoughts that occur in an unpracticed, unfocused mind. Once you clear the conversations and narrow your focus, you begin dharana.

For meditation purposes, dharana is meditation with effort. During meditation, you may fall from dharana into dhyana (meditation without effort) several times as you begin to meditate. My best description of this happening to me was when I had a massage several years ago. I decided to try and meditate--or at least keep a focused mind--during the massage. I wanted to enjoy the massage and not let my busy mind shorten my experience. I put effort into visualizing a flame in my mind's eye. I felt the masseuse working down my legs. I was so intent on my focus that my mind faded as he went to my feet. The next thing I knew, or when my awareness came back to my massage, he was at my head and working on my shoulders. I realized that I missed several moments (minutes?) when I was not there. I believe that I floated from dharana into dhyana (maybe even samadhi?) for those moments.

We practiced our own practice today for an hour. Kathy asked us to be particularly focused in today's practice, squelching any internal conversations or diversions that arise. When I am thinking about what pose I am going to do next, sometimes I find my mind straying on other topics. It probably would have been better to follow the primary series routine, but instead I followed my own class from earlier in the morning. It actually helped keep me focused, and my thoughts off questioning "oh, what is next in primary series" and more on a statement of, "here I am in a pose." Toward the end, I did more restorative poses.

After practicing asana, we practiced meditation. Then a series of nadi shodana with meditation immediately following.

Kathy asked us a few questions: did we find our self moving in and out of an effort of focus during practice? did we find effort in focus during meditation? nadi shodana?

During my asana practice, I felt effortless focus during movement, especially into the asanas I am comfortable. It took more effort to stay focused when I practiced a pose that I have less comfort, less balance. As for meditating, I found it difficult to stay in it, both before and after pranayama. I just wanted to sleep. I had many internal conversations, and although I kept trying to keep them out, they just kept creeping back in.

One of the thoughts was about why it was so hard for me to mediate. I remember the first time I meditated. In a room of other students my Freshman year at UVM. We had a dignified visitor, a monk that was a disciple of the Dalai Lama. In my mind's eye, I held the image of a flame on a white candle (same mind's eye focus point I use today). It was a very focused meditation, but I was able to keep that focus through most of the 20 minutes. I have used that mental image over time, and I find that the older I get, the harder it is to keep focus. It's as though my mind's muscles are not as supple as in my youth--like my body. 15 more years' experience and thoughts and memories are stored and keep breaking through my intent. The worries of children, job, household press out.

Group Discussion
Kathy had us break into groups and discuss what we were teaching and what we would like to teach. Also what concepts would be important for beginners to know or grasp?

Two in my group had been teaching. In a health club setting. Both of us found that we change the name of the class to suit that segment of the population. Athletic yoga or Power yoga.

When Kathy polled the groups, topics such as children's yoga, yoga for people in wheelchairs, yoga for "blue collar" workers (those who have back problems), yoga for pre-skiing warm-up. For children, Kathy mentioned the issue of growth spurts, and keeping that in mind, esp for adolescents.

We discussed how to design a class. Kathy said she builds a class around warm up, standing postures, strengthening (low to ground), flexibility (like forward bends and twists), and inversions (for balance and being aware of your body's relationship in space).

Someone asked about the difference between an early class, late class, short timeframe classes. Earlier classes your muscles and ligaments are not as warm. But you have not accumulated that day's thoughts and worries to instructor can talk less and let the natural focus of clear mind practice. Shorter savasana as their day is just beginning, not ending. In evening classes, longer savasana and you as an instructor may have to talk more and re-focus minds to their practice. Short classes may have to skip poses or not hold as long.

Assists
We practiced assists in parsvottanasana to utthita trikonasana (triangle). Hips square in parsvottanasna and open in triange. Also utthita parsvakonasana (extended side angle) and urdhva dhanurasana (backbend).

Assignments

• Notice when our students are moving from learning a concept to grasping.
• Notice when there is effort on students' poses or when there is a flow and it becomes effortless.
• In addition to our asanas, practice hand mudras, pranayama, dharana
• Eat a meal in complete darkness.
  

We closed with Closing Chant (see menu on right of blog) and chanting the blessing of the Goddess Lakshmi.

October workshop - Day three

We opened the day with a presentation on emotional therapeutic yoga. Kathy led us though a vigorous vinyasa class. Then we did more assists.

Trikonasana (triangle pose)
- Standing behind student, press their hips down, grounding the back foot.
- Pull gently up on extended arm
- Also may try using a strap under student's hip and pull from behind

Utthita Parsvakonasana (extended side angle)
- Place foot in front of student's bent foot.
- Pull out on extended arm, lengthening stretch. back foot may come up slightly.
- Make sure thigh is twisting under, hip is twisting up and elbow is twisted under

Paschimottanasana (seated forward bend)
- Help student reach forward by helping press forward from below hump in back
- Press sacrum down
- On student's you know, help spread their hips (reach under each butt cheek and spread out) to align before assisting.

October weekend - Day two

We started our class off with a traditional Ashtanga class. After practice, Kathy asked us to think about things to do before starting a class.

Prepare for class

• Make sure practice space is clean, warm and smells good
• Ensure music and lighting of room is appropriate
• Have props ready
• Check bathroom
• Have a clock you can see
• Make sure you are clean, emptied bowels/bladder
• Eat two hours before, be hydrated
  
• Dress comfortably
• Clear mind, focus, steady breath
  

Assignments
Then Kathy reminded us to continue to list 100 things we do that is yoga. For instance, doing dishes is yoga, but doing dishes and listening to the news may not be yoga.

She also reminded us to think of 5-10 things we could eat before a yoga class that would not be too heavy for practicing. (My list from July's workshop)

Kathy is working on a new list of books. Everyone brought in their books. We broke up into groups and made lists.

General comments about assisting (in addition to points from July's workshop):

• When assisting, watch your body language--no hands on hips or arms crossed.
• Find a place where you are not making eye contact and are out of the way.
• Bring own towel, but use student's towel on them if they have one, and are particularly sweaty.
  
• In forward bends, find hump of back and press forward and down just below that hump. Only press above the "hump" on students who are extremely flexible, and just need assistance pressing down
  
• "The sacrum likes pressure" sometimes pressing down on the sacrum or hips is just enough assisting for tight students. It not only helps stabilize or ground a posture, it just feels good.
• Tucking the chin can help relax tension in the back.
  

Janu Sirsasana A
- From behind student, teacher's heel into the shin of the folded leg of the student; pull back (increasing angle of bent leg)
- Make sure student's spine is aligned with extended leg
- Find the hump of the back, press hands in butterfly shape just below the hump; press forward and down (allowing student's torso to flatten down and out toward extended foot.
- Alternatively, teacher may press one hand down on sacrum/lower back to press buttocks into floor, then use other hand to press torso up and over leg.

Baddha Konasana (bound angle pose)
- If student's knees are high, support with either blocks or your own legs.
- Press sacrum down and help student lean forward

Utkatasana/Virabhadrasana I (fierce pose and warrior one)
For some students, it is not comfortable to let the head hang back with the arms extended upward. Helping straighten the arms eases the pressure on the neck.
- Standing behind student, straighten student's arms by gently rolling elbows in
- In virabhadrasana, you may keep student's arms up while they switch sides
- From Vira-I to II, help student bring arms down, then press your elbows into your sides while helping extend student's arms (shoulder opener).

October weekend - Day one

After scrambling to get around the Great Winooski Bridge Mess, I make it to the first day of our workshop 40 minutes late. An energetic six year old flies from the studio front room and into the hallway in front of me. It is Sabian. I ask him about being a ninja for Halloween. He's excited about it. I walk into the front room and look in the studio--everyone is holding their sides and OMing. I recognize the position and for once, am thankful I have been doing these workshops for some time. I relax and talk more with Sabian, a mini-male version of Kathy.

As I enter, we are practicing uddiyana bandha and nauli. Then we list the different types of asana: warmup (suryanamaskars), standing, seated, forward bend, twists, backbend and inversions. We focus on inversions, exercises to get into them and how to assist.

Assists
Adho Mukha Svanasana (downward-facing dog)
- With hands, pressing upward on student's hips.
- With feet, in handstand, lifting up on the student's hips.

Salamba Sirsasana (supported headstand)
- Assist this posture by sitting in front of the student. Place your feet by their elbows. This assist is intimate as your open to their head as they rise to inversion. You place your hands on their hips and can press your head into their back to steady them
- Also assist by standing at an off angle, but secure and steady stance in case the student is off balance. Keep your upper body low to avoid getting clocked in the head by flailing legs. Hands on hips and your shoulder into student's back to steady.

Pincha Mayurasana (feathered peacock pose, i.e. forearm stand)
- Spotter sitting low, pressed into wall. Student's elbows into the arches of spotter's feet. Hold hips as they rise, keep your torso and head low to avoid feet in head. Always hold hips high as they come down to avoid thumping of feet to ground.
- Without a wall, face student in off-stance. Place low hand on shoulder with that same side knee have student's elbow locked into . The higher hand helps student rise. This is good for Scorpion as the legs may come over your back.

Adho Mukha Vrksasana (inverted tree pose, i.e. handstand)
- Spotter low against wall, knees into student's shoulders supporting, and hands under hips to assist rise.
- An exercise for handstands it to attempt a wide-legged handstand. Keep leg high in air and jump up, keepig leg high even as you come down.

Assignments
Kathy wants us to try the following poses in handstand: Baddha konasana, Upavishta konasana, Vrschikasana (scorpion).

Presentation
Kathryn gave her presentation tonight on Yoga and Centered Balanced Riding (horseback riding). She listed resources "Whoa-Ga!", "Yoga on Horseback", and "The Tao of Equus." She also referenced a Yoga Journal article, "Horse Sense" from March 2007.

Assisting for the first time

This evening I assisted in Kathy's class for the first time. Class was packed! I was very hesitant at first, picking people who I knew from the teacher training. I branched to help others if I was close enough to someone to help them. Some things I picked up and want to remind myself of are:

• Stay against a wall if you are not assisting at that time
• Help with someone right away, don't wait for the 3rd or 4th breath
• Have a strong assisting stance so we don't hurt ourselves assisting
• Watch for others around us who might be going into poses (like jumping back into plank)
  
• Try not to step on people's yoga mats
• Use students' own towels if available, like on sweaty backs
  

Intensive summer training - Day five

Kathy opened today reciting some passages from Zen Mind, Beginner's Mind. To paraphrase:

• Before practice, before thought, you must begin with enlightenment. Thinking is 99% self-centered. "Why am I in pain?" "How does this affect me?" To be able to clear you mind of self-centered thought, you must begin with nothing. If enlightenment is that you believe in nothing, and are colored by nothing, then you are ready to take in color or form. Therefore, you should begin with enlightenment.
• Zen is difficult because it is hard to keep the mind and practice pure in its fundamental state.
• The most important possession is to own your own physical body. Take care of it.

We did kapalabhati (skull-shining) and nodi shoshosana. Kathy explained how pranayama clears the nadis. Skull shining is described as a water fall coming up the back and down the front, cleansing the skull. Then she explained how two nadis twist around each other in a double helix. Each chakra occurs at a twist you can see from the front. When we inhale, your nose hair filters out impurities. When you exhale, you force the impurities out of your hairs.

Take turns teaching II
We broke into groups again and taught each other "classes".Today I did a "gentle" yoga class. Here are some asanas we did:

• Seated breathing
• Cat/Cow
• Modified sun salutations
• Low lunge, like a low warrior poses
• Using wall to do big tow hold
• Using wall to stretch arms
• Apanasana sit-ups
• Knees twist
• Cobra and locust pose

We talked about how to run a gentle class. Keeping the poses a little longer. Doing less vinyasa. Also doing some child's poses or couter-acting poses in between asanas.

Resources
When we regrouped, Kathy discussed resources and books that will be important to have as teachers. Basically, a copy of

• The yoga sutras
• A book on asanas (BKS Iyengar's, "Light on Yoga" for example)
  
• A book that discusses your favorite yoga
• Something on Hinduism (such as the Mahabarata, Upanishads)
• A yoga encyclopedia so you can look up terms your students ask you!

Savasana by Scott
Scott came in to talk about some of the techniques he uses in Savasana. He prefaced by talking a little about why this is important. A student's time in savasana may be the only time in a day that they are able to relax, push out the external world, meditate and just be one with themselves. It is important to respect concept. When he looks for someone that may need particular attention, he looks for someone who worked particularly hard that day, or someone who looks like they are not aligned in savasana. It is important to get to them within a few moments of laying down so as not to disturb any relaxation that they are already into by touching them.

Ensure that the student has given themselves enough space. Pull on legs independently, give them a shake and place gently back on floor. Come to hips, shake hips gently. Bring their arm up with your opposite arm, and use the same hand to scoop out their shoulder and gently place arm back on floor. Adjust chin and head. Once these alignments have been made, here are some things to do

• Press feet with palms, squeezing the heel, the arch, the toes. For people who are particularly tight, alternate the foot press into the floor. If the person is more flexible, yo may press both feet down gently.
• Bring feet together cross one over the other, pull and press. You may see the person's chin dip a little as this is done. The switch top foot and repeat.
• Sit at student's feet in a janu sirasana position with you extended leg under student's knee. Pick up student's foot in one hand and circle the foot with your other hand. Both directions. grasp student's foot under heel--pull. At arch--pull.At toes--pull. Then switch to outer side of foot and pull at all three places again. Do this for both feet
• Come to head. Rub up and down sternum
• Press shoulders down
• Cradle student's head in palm of your hand with pinky under occipital ridge, near ear. Slightly bend head to side (ear to shoulder), keeping their face up. Press on opposite shoulder (away from head). Turn again, press again. Do a few times.
• Cradle head on side, so student's face is turned to side. Massage occipital ridge, lower head. Turn to other side and repeat massage.
• Press thumb firmly over third eye, press thumbs away and down over their brow. Do this 3 times. Massage temples.
• Rub ears, gentle circles along ridge of ear. Pull up on ear toward top of head.
• Gently place hands over top of students head "to bring awareness to" this area, the top chakra.
  

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!

Intensive summer training - Day three

Wow! What a day! I hope I can get all my thoughts down here before I fall asleep.

Start teaching
We started off by talking about how to teach yoga. Conversation and questions moved to Yoga Alliance and Kathy explained the history behind the organization and her thoughts on the certification requirements, process and paperwork.

After this discussion, Kathy gave us the "to do" to start teaching. She offered advice on how to get started--create a portfolio. In the portfolio, include a cover letter, pictures of you doing yoga, a list of things you've done and workshops you've taken, and maybe a collection of posters from workshops you have attended.

Kathy suggested ways to get yourself teaching positions. Start going to a studio and offer to sub. Be available for "little things" which turn into greater things. Show dedication. Offer a free class to a non-profit such as a senior center or girl scouts/club. Market your class to a particular interest group (Later I spoke to a student and he said he's teaching a class called "Yoga for the aging mountain man" Very appropriate and appealing to people who are in the region he lives.) I do not think I will have a hard time finding session to teach. Between my son's preschool, my friend's gym, my work with Jay Peak, and my friend's Girl Scout group (who has asked me to do yoga with them already) I think I may actually have to turn some people down.

A point was made about how to find time for one's own yoga practice. Many comments and schools of thought were expressed, but Kathy said you either have to a) don't worry about it, b) figure out how to get your own practice in while you are teaching (ie don't over-teach to your students anyway) or c) just find the time and schedule it in your busy day to do it.

Kathy talked a lot about her teaching style and why she talks so much. She calls it distractions. If you can move your student from the negative thinking, to thinking less, to being with the Divine, to positive thought and speech, you have done wonderful things for that student to help them be present with their practice. Helping students achieve this would be to keep the class simple, yet introduce things that keep their mind on their practice, not on the repetitive thoughts. Help them keep their thoughts present and focused, clear of fluctuations.

Alignment and Assists
The rest of the morning session focused on how we assist our students, help them sink deeper into poses or help them align their body in asanas. Messages that Kathy kept reiterating were to

• look at your students' base (ie check in that their feet and/or hands seem well-grounded and strong)
  
• observe and respect the biological/genetic nuances ie some elbows sway in, some people have flat feet.
  
• be aware/look for any rounding or sway in a students' body as there will be an "equal and opposite" (so to speak) sway or rounding (respectively) to counter balance it
• be aware of assist techniques that may seem "inappropriate" to students who are not used to being assisted (ie ensure groin is out of the way)
  

Kathy showed us assists for the poses I list below.

Downward-facing Dog (Adho Mukha Svanasana)

• Spread student's fingers wide, middle finger pointing ahead
• Hold hand still, pull up on forearm
• Place your hands in a butterfly shape on student's lower back/above hips and push upward, buttocks move up toward ceiling
• Standing at their head, interlace your hands with arms around student's hips/bum, pull up (not a good/steady position for me)
  
• Wrap arms under belly and pull up (another assist difficult for me)
• Standing at back of student, cross arms in between upper thighs, grasp student's thighs and pull up
• Go into handstand and place ball of feet on lower back/pelvis, pushing up
• Stand in front, place hands under the shoulders, your chest on their lower back (avoid sniffing their bum) and pull shoulders up
  

Triangle (Utthita Trikonasana)

• Look at toe-hold. make sure student is not using the thumb as support in posture. tumb should be wrapped under to connect with fingers under toe
• Look at heels, make sure pointed back, esp rear heel.
• On back side of student, press your hip into students lower hip, then press your hands down on student's upper hip to strengthen back leg into ground.
• On back side of student. press hip into the student's lower shoulder while pushing hand into upper shoulder and pull on upper extended arm

Seated forward bend (Paschimottanasana)

• Look at student's back. Many will have rounded back, the ascrum straight or tilted back slightly. For these students, press your toes into theirlower back, just above sacrum, and push up. Their boddy should begin to move forwrad more
• If a student is more flexible, can reach toes, their back may be more flat. You can help dthem spread more by pushing on shoulder and reaching under hp to "spread" hip more. Do on both sides.
• Find the natural "hump" of their back, and place your hands in a butterfly just below this, push slightly forward and down.

"Unilateral" seated poses--term we discussed as being the 9 poses with one leg straight or in lotus while other folds in various ways around us. Kathy said if anyone does half-bound lotus postures, it is wise not to try and adjust them or ad undue pressure on this for fear of injuring the knee.

Janu Sirsasana A, maybe B, but generally don't touch those in C

• Like a forward bend, spread hands in butterfly below hump in back, press down and forward
  
• Place your same foot in front of their shin. Please hands on back like above, then pull your leg back until the calf catches their shin. Hands push on back as above.
• May try "spreading" bum as in forward bend above.

Trianga Mukhaikapada Pachimottanasana

• Like a forward bend, spread hands in butterfly below hump in back, press down and forward
• Use on hand on back, press forward, push other hand down on lower back or hip, attempting to ground the hip that seems to rise off of the floor.
• Press both hands into hips of student, pushing their hips into the ground

Kurmasana: again, press hands into back to help those NOT struggling with the pose.

Supta Kurmasana: help students "reach" for their hands. Sometimes it's their skin on skin keeping them from realizing a better posture, so swoop muscle and skin way from point of friction helps. Give them their towel or a strap to grasp and pull.

I raised a question, coming back to Kathy's comments about someone with flat feet. We noticed that her natural alignment of calves above ankle were shifted in. I know this intimately as I have the same problem. I am an overpronator when I run. When I stand straight and my knees are aligned my feet naturally splay outward like a duck. To correct this and have my feet parallel, my knees must point slightly inward. When I am in warrior or side angle lunges, my back foot tends to want to roll inward to where my leg naturally connects with my foot. This means my outer foot edge pad is not engaged and lifts. Kathy said try to remember that tadpoles need to get under your feet, so think about raising the arch to let them in.

Mantra
We ended today's class with the mantra "The jewel/emerald of consciousness is in the heart's lotus" repeated about 30 times:
Om Mani Padma Hum