Feeding the Dog: new asana sequence

Yesterday, while browsing the handbook Asana Pranayama Mudra Bandha, I came across a series of poses that included vajrasana, balasana, and adho mukha svanasa. I wanted to create something that would link the breath and motion with each exhale and inhale. I came up with this gentle sequence below. I call it "Feeding the Dog" as in giving energy toward the downward dog.

1. Inhale to Vajrasana (or Virasana)
2. Exhale to Balasana with extended arms above head, palms on floor
3. Inhale to Urdhva Mukha Svanasana (or Bhujangasana), roll toes under then
4. Exhale to Adho Mukha Svanasana, bend knees to floor and repeat
   

Notes

• Poses flow so that you should not need to change placement of feet and hands. They should land in the same place in every cycle.
• In vajrasana, your feet are together, toes touch, and your buttocks are rested on your heels. In virasana, the legs are open, feet spread slightly to allow buttocks to rest on the floor. Which one you choose will change whether your balasana is a deeper hip stretch, or you are rested up on your legs.
• If chosing bhujangasana, practitioners may push up onto hands and knees before pressing up into adho mukha svanasana.
  

Chaturanga and Chocolate

Over the last few months I have noticed that "potential energy" is being stored around my belly. I'm feeling a little heavier. No big deal. I thought that I'll just practice portion control and get more active. But then I do things like make a nice dark chocolate cake. Mmmm...it is hard to resist chocolate cake (aparigraha, aparigraha, aparigraha...).

Last night during practice, I felt it: my belly hit the floor during chaturanga dandasana. The first time, I thought, oh, my arms are getting weary. Be strong! Then it happened a few more times. Hm. Damn. My belly is dragging.

So, I have decided to make a bigger deal of "getting back in shape." Right after I finish that delicious chocolate cake.

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. :)

"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.

Ashtanga class tonight

Kathy is going to be away for a while. I rearranged my schedule to take her class tonight. Funny thing...others had same idea to we were packed in the little studio. But it worked out very well. We were all very aware of each other. It seemed to me as though our energy flowed much better AS A GROUP.

For the past two weeks, Kathy has assisted my Utthita Hasta Padangusthasana. With help, my leg was higher, my back straighter, my balance better and I could actually settle into the pose and relax rather than grunt and wiggle, trying to stay up. Tonight, no assistance. But the pose was comfortable, leg was high (enough) and my balance was very stable. I felt one step forward on that pose tonight, and same with Adho Mukha Vrksasana handstand. Each night I practice it, i am able to hold up just another heartbeat or two longer.

Tonight's practice

Tonight's practice was very focused. Kathy helped me with uttita hasta padangustasana. Light as a feather. Then I helped another student with marichyasana C. I attempted and landed many "fancy" vinyasa between the seated postures. I held several a strong navasana. And I held adho mukha vrksasana several moments, several times. When Kathy pop-quizzed us, I recalled the answers quickly. Esp the yamas and niyamas. Every practice gets stronger and steadier.

Elements of yoga practice

I took Scott's class tonight because I won't be around for Kathy's tomorrow. He reminded us of "yoga chitta vritti nirodha" and the elements of yoga asana practice:

• asana (pose)
  
• pranayama (breath control)
  
• dristi (gaze/focus)
  
• bandhas (locks)
• vinyasa (connecting asana movement with breath)

Also gave me some good pointers to staying in adho mukha vrksasana (handstand).

Start today

This morning I awoke and chanted the gaiytri mantra by the fire several times. I practiced nauli and deep breathing exercises. It feels good to start the day off well.

Subbing

At tonight's skier/rider session, Kathy was feeling particularly energetic. I felt in some ways very tight, maybe still recovering from the weekend, but in other ways felt the energy from Kathy (or within me). I'm menstruating soon, so that may have much to do with my sluggish response.

Anyway, Kathy asked if I were interested in subbing some Intro to Ashtanga classes. I immediately said yes...7:30pm is a great time for me. But after talking to my hubby, methinks I have to work on him a bit.

Skier Rider Yoga

Signed up for skier/rider yoga clinic with YVT. First class was tonight. I love the change from traditional ashtanga. I love Kathy's enthusiasm. I love getting ready for snow!

Pratyahara Saturday session

Sense withdrawal or pratyahara, was today's Saturday session topic. We talked about the senses a little bit and examples of pratyahara, like when you change the senses to a more intensified focus or withdrawing from other senses to focus on the task of a particular sense. We listed ways we have experiences pratyahara for each of our senses:

Smell
1. zeroing in on who's baby has a poopie diaper
2. identifying if the strange smell in the house is a gas leak
3. inhaling the scent of roses to relax and enjoy

Taste
1. ascertain if I ate something bad
2. enjoy the taste of real, dark chocolate
3. test a recipe's edibility

Touch
1. feel if there is a fish bone in my mouth
2. searching for car keys in the bottom of my bag
3. feel around behind furniture for a particular toy

Hear
1. distinguish if it is my child crying or the other kid
2. defining a sound (ie a boat or motorcycle)
3. determine where the "meows" are coming from to find where the cat got stuck

See
1. determining an object far away
2. reading
3. looking for a child in the woods

Pratyahara, although considered "sense withdrawal" is the time of change when we go into the sense withdrawal. Kathy wants us to notice the following instances:
- when we are falling asleep
- a situation that intrigues us
- a situation that repels us
- when we begin to notice that something is funny

Blindfolded/Earplugged Experience
We spent over an hour practicing yoga, blind-folded and with earplugs in. At first, I was hesitant and slow. I kept reaching out my hands and feet to find the corners of the mat. During suryanamaskars, I checked in with my body and mind. My breath was "in my ears" and I focused on its volume and quality in my head. I found myself adjusting and strengthening my ujjay breath. I also checked in more with my bandhas, feeling if they were engaged or not.

After a while, I began to build pace as I started my standing postures. This is when standing and lunging became a little difficult. I kept feeling like I was moving, like on a sailboat. A slight sensation of motion sickness, but never developed into nausea. I became off balance, and because of this I had to reminded myself more than usual to lock bandhas. The standing big-toe posture was nearly impossible. I missed having my focus point or other point of reference--a knot of wood to stare at or a crack in the wall. So, I imagined the knot in my mind's eye. This helped tremendously and I was able to hold steady and get deeper into the posture.

As I moved to seated postured, things became easier and I found my mind clearing. I began to sense more "little things" like the touch of my hair on my cheeks, a small itch on my shoulder, pants falling down. These thing I never notice before, or if I do, I clear the sensation without thinking about it. While blindfolded, the sense of these annoyances was magnified.

I found myself visualizing myself doing the yoga. I could not see my hands and legs in motion, but I imagined them, the way I remembered seeing them before. It was as if I were watching myself do yoga, not really doing it.

Discussion
We had a long discussion about how yoga, and attending the workshops, has changed our life. Many of us felt an almost depression after we spent the entire week together in July, then we had to return to our daily lives. Kathy described it like putting on armor. How do we continue to practice yoga, when the rest of the world is not? We have to deflect everything else and try to take care of ourselves first.

One person talked about how a friend left his "real world" and entered into a peaceful commune. It was easy to live in a yogi way there. He found that there were no challenges to it, and left the peacefulness for the rest of the world again, where he could actually practice yoga, and strive to be a yogi without having the yoga already done for him (in a sense).

In a future blog, I will write about how yoga has changed my life and how in everything I do, I think about the consequences and if I am happy with my decisions. Particularly with what I consume and how I raise and love my children and family.

Kathy reminded us that we are always connected with the divine. How we chose to honor that connection is how we live our lives. Through discernment, we learn what to do with our lives and how to make choices. Through contentment, we learn to be happy with our choices.

We discussed a little bit about the difference between self-depreciation (mentally beating yourself up, ie "I'm too fat") and self-improvement.

Kathy reminded us that we should read biographies of great yogis and learn about the world's religions. Learn what is Hinduism, Islam, Christianity, Taoism, Suism, Buddhism, Judaism, etc.

I made a note that I need to work on my splits.

We ended class learning some assists, particularly assisting Adho Mukha Svanasana.

Wednesday practice

I went to Kathy's class again tonight. Things felt good. Class was packed. I was flowing well through surya namaskars A and B and for once, my parsvakonasanas were feeling good. However, when I went deep into prasarita padottanasana B, my ab muscles seized, particularly on my left side. I went down on my mat and tried to breathe them loose. I could feel each muscle slowly unloosen, like unzipping a zipper one tooth at a time. I relaxed, did a bhujangasana, and took a break through the rest of the poses. AFter feeling better, I rejoined the class at parsvottanasana; I lay my head to my knee and seize! the abs bunched again! This time I left the room, drank some water.

I debated rejoining class, staying to observe, staying to assist and just going home. This was a free night w/o kids for me, so going home was a waste of free time. It seemed kind of late to start assisting, so I chose staying to observe. As I reentered the room, I looked quickly for a free spot to sit and watch. There was nothing in an area that would be out of the way of yogis practicing. So, I chose to go gentle and rejoin class. The rest of my practice was good, and fun. But I wonder how sore my abs will be tomorrow.

Kripalu

I chose Emily's Kripalu class this evening to participate. I thought it would be a nice, relaxing yoga class after the last three days' intensity. Plus, I have never done "kripalu" and wanted to know more. I very much enjoyed it and I connected with Emily's teaching method. I think Emily leads the restorative yoga, and I felt that was a clear focus in the class. And awareness of proper alignment. I may have pushed my knees a bit too far in a shin-stacking posture.

Intensive summer training - Day Two

Today's class began with chanting the morning prayer to our hands.
Karagre vasate Lakshmi
Karamule Sarasvathi
Karamadhye tu Govindah
Prabahate Karadarshanam

Followed by more asanas! This time Kathy showed us some techniques that were not in primary series; techniques I have seen her do in her vinyasa classes or ski/ride clinic. They were things I want to do with the power yoga class that I am teaching at Monday's boot camp. Here are some explanations:

• Jumping feet around each hand from down-dog
• Jumping to tops of feet from down-dog
• Alternate one of each of the above
• Lunging low with back heel up
• Lunging low, back knee on floor (good hip flexor stretch!)
• Lunge back, front leg makes square with floor, try to pull shoulders and head under and through "square"
  
• Straighten front leg, bend down
• Lay on back, splits
  
• Lay on back, bring knee to floor
• Bow pose with hands around ankle outside
• Bow pose with hands around ankle inside
• Bow pose with hand around opposite ankle
  

After we did these, Kathy gave us an assignment to find 5-10 postures that we REALLY enjoy doing and practice them in sequence over the next few months. My favorite poses are:

1. Downward-facing dog
2. Upward-facing dog
3. Forward bed standing
4. Forward bed sitting
5. Triangle
6. Mariachanasana B
7. Mariachanasana D
8. Backbend
9. Plow
10. Scorpion pose (Forearm stand)

Today I noticed my left nostril dominant most of the day. Although I did not think I was tired, I certainly had a hard time with physical practice today. I just want to rest.

Kathy talked about vinyasa versus flow and what they mean to different classes. She also suggested that we look up Babahari Das.

Then we did one posture 5-10 different ways. Kathy explained to let gravity pull us into the poses from different angles. I did a forward bend while

• Sitting
• Standing
• On back (plow)
• On my right side
• On my left side
• Balancing on buttocks
• Attempted to do from headstand, but my legs were too long, so the toes stayed on floor

We broke into groups to discuss one of each of the following topics:

1. Balancing the care of others with the care of our self in a chaotic world (my group)
2. Kriyas
3. Things important for yoga teachers to remember
4. Nutrition and yoga
5. Near-death experiences
6. Yoga and Sport
7. Savasana relaxation techniques

Kathy posed the following questions that a student may ask to discuss in our groups about how we would answer. There were no wrong answers, just good discussion.

1. "My right hamstring really hurts. Should I back off practicing on my left?"
2. "Should I practice early in the morning or late at night?"
3. "Can my dog come in and lay in the corner while I practice?"
4. "Should I go to India?"
5. "Will doing yoga help my menstrual cramps?"
6. "Where should I be looking in down-dog?"

We paired up with a partner and did the Savasana relaxations techniques on each other. May I just say this felt REALLY good! We'll be doing more of these.

Last, we finished class with some pranayama and OM.

Intensive summer training - Day One

Today marks the first of seven days of intensive yoga training. At the beginning of class, Kathy told us to come up with five foods we can eat that won't upset our stomach during yoga practice. Here is my list:

1. Oatmeal
2. Granola bar
3. Bread or toast
4. Serving of fruit (ie Banana)
5. Crackers
   

We started the day with asana practice going in depth on suryanamaskar A and B, then all standing poses. After, we broke into groups and each took turns "teaching" suryanamaskars and standing poses. In my group, I explained that I have been invited to teach a power yoga session at boot camp. One of the women gave me some idea since she worked with some people that do Iron Man challenges. I talked through my first suryanamaskar outloud. It's different when you get out of your head and into the mouth. :) After which, we broke for lunch.

During lunch, A group of us discussed "things" and items that we have and getting rid of things we don't use. Kathy relayed her day when she got her family to find 100 things that they could get rid of, and trash did not count. I listened while I purused more book. Found out that I really want Ashtanga Yoga: Practice and Philosophy by Gregor Maehle.

After lunch we listed 25 things we do in our lives that is yoga, with the thought: "yoga is the cessation of the fluxuations of the mind" as our guide.

1. Sleep
2. Give son a hug or kiss
3. Cuddle with husband
4. Zone out on a fire
5. Watch clouds in the sky
6. Listen to a waterfall
7. Watch waves crash on a beach
8. Listen to waves crash on a beach
9. Feel a breeze on my face
10. Listen to an instrument (ie flute, violin)
11. Lay on a couch with sleeping child
12. Get a massage
13. Practice asanas
14. Rock in a chair
15. Do a crossword puzzle
16. Meditate on an object
17. Float in the water
18. Practice pranayama
19. Sing or hum a tune
20. Chant OM
21. Listen to others breathing
22. Write in my bolg
23. Follow a recipe

We described these actions in 5 or more words:

My words: Quiet, calm, peace, happiness, clarity, relaxing, "mantra", gentle

Others' words I liked: Present, connected, centered, balanaced, rhythmic, absorbed

Then we listed 10 things we can do to keep our mind available in a "present state":

1. Focus on an object or point on wall
2. Force self to use mind's eye and visualize an object
3. Focus on a flame
4. Visualize flame from memory
5. Listen to and focus on breath
6. Do simple tasks
7. Narrarate your actions
8. Focus on keeping mula bandha
9. Self-guided relaxation head to toe
10. Pranayama

We discussed these in groups and with the rest of class. I had an epiphany while talking to Maggie from New Jersy. She is a math professor and has beem teaching yoga for several years. She said that doing math centers her and keeps her inpresent. We discussed this, and another student said that would be something painful for her, but writing would be her centering activity. I thought again about the saying "yoga is the cessation of the fluxuations of the mind" and the fact Maggie was doing math to still her mind, yet she was USING her mind. All this time I was thining of ways to clear the mind of NO thought. What I did not think about was that we don't need to do that, but be aware of the thoughts that ARE there and listen to one at a time. Doing an activity that keeps the mind busy IS yoga as long as we are focused on that action and being mindful of it. We are stilling the FLUXUATIONS, not the mind.

Homework assignments Kathy gave us for the week are to recognize the states of conciousness and reflect on them. She particularly said we should recognize when:

1. we felt completely free
2. we recognize something that made us think it is summer
3. we have a connection with someong, we shared a concept and total understanding with little debate.
4. we fall into a meditative state for anything
5. we had a total surprise and it put us in a good state
6. we recognize then you are stressed
7. have to exercise/create tapas to get to a pure mental state
8. you have caught yourself in a loop on a particular thought (ie. "don't forget to..." feed the cat, get gas)
9. you have found yourself in a useless loop of thought and have to work to clear it

These thoughts are to help us Appreciate our Minds. She said that one things we do with our students is help them come to the present during their yoga practice. Keep them so busy on practice that they can do nothing except be present.

Then Kathy told us to list (and then we practiced them) 25 ways to turn upside down.

1. Have someone flip you over
2. Have a machine flip you over
3. Swim down to bottom of pool
4. Handstand
5. Headstand
6. Shoulderstand
7. Forearm stand
8. Legs up on a wall
9. Handstand scorpion
10. Headstand scorpion
11. Shoulderstand scorpion
12. Forearm stand scorpion
13. Splits in Handstand
14. Splits in Headstand
15. Splits in Shoulderstand
16. Splits in Forearm stand
17. Widelegged Legs up on a wall
18. Legs in lotus or crossed in Handstand
19. Legs in lotus or crossed in Headstand
20. Legs in lotus or crossed in Shoulderstand
21. Legs in lotus or crossed in Forearm stand
22. Legs bent at knees in Handstand
23. Legs bent at knees in Headstand
24. Legs bent at knees in Shoulderstand
25. Legs bent at knees in Forearm stand

We ended practice defining the 8 limbs of Ashtanga Yoga.

Friday night "lites"

I finally got to the studio to practice with Kathy tonight. I had been trying all week. It was a much different class than last Wednesday. Fewer people and Kathy seemed less of an "teacher" and more like someone just playing around with the ideas of yoga--more relaxed. She had us try something called nali. I have to look this up and understand what it is because I felt like I was trying to bellydance and have a bowel movement at the same time.

Was the Moon "Just Right"?

I joined the "Yoga Lovers" team on Sparkpeople a few months ago and I took part in the April Yoga Challenge. I'm not sure where "competitive drive" falls in avidya, but I'm sure it's a branch of it somewhere. I'm doing it in good spirit and to help encourage me and others to practice more often. To be par with this month's challenge, I had to had to practice yoga twice today. I did some this morning after exercise, then this evening I attended Kathy's Ashtanga class.

The Ashtanga class felt REALLY GOOD. Maybe it was the early morning warm up? Maybe it was the tone of Kathy's class and the centered energy of the yoga practitioners in there? Maybe it was the fact that the moon is just right? I felt right on and my practice flowed smoothly, except for when I had no clue which pose was next. But even this I worked through my feelings of discomfort and dissatisfaction with my lack of knowledge. Reminding myself that I'm just beginning and no one was criticizing me, I dissolved the negative energy and refocused. I would just hold a pose until Kathy's signal, or someone else reminded me which pose was next.

Oh! The handstand was great! Not perfect at all. I don't think I held it for more than two breaths. But I felt my feet WANT to go up. And it was one breath more than I did before. As unsteady as it was, it made me smile that it was going so well.

Deeper Groove

I am finding it easier and easier to practice a short yoga session on most days. The mental blocks are starting to move. Especially, if I get up early in the morning before the kids stir. Once I start, I don't really think about time until I get to the end. I'll look at the clock and realize that I had been doing yoga for 30-40 minutes. The downside is that the house is cold and my muscles even more so. I look forward to going to a nice, warm studio tonight.

Finding a groove, and grooving

I was not sure if I was going to find any time to practice this weekend. My husband had to cover at work and sunny skies were keeping my kids outside and I'm not at the point yet where I would be comfortable doing yoga outside in front of my neighbors' kids. ("Mommy, why is Mrs. P standing on her head? She's breathing funny--did she pass out?") But I caught a break! My darling hubby came home early and agree to watch the kids outside for me. Yay!

I have set up a little spot in my bedroom and have some nice yoga CDs to listen to. I find that the music helps when I'm not in a studio. In studio, I draw energy from everyone around me. We are all there for the same purpose. When I'm alone, and it's quiet, I find that I'm not able to focus on the yoga asanas or my breath, and I notice things around the house that I could be fixing or cleaning...

The music helps block out the mess. Hearing the sitar or an Indian man chanting closes my mind to everything else and I "feel" like I am ready to practice. And the next thing I know I have been practicing for 30 minutes and feel rejuvenated!

Pads and bandahs

I went to studio to practice tonight. I love the energy from practicing with others. I love the warmth. And I love learning and taking home bits of information to think about. Instructor was Scott; I'm used to his smaller, quiet Ashtanga classes during the day. This was the first large class I've seen him lead (filling in for Kathy) and he was more "instructive" which I certainly needed.

He made a point to remind us of our pads this evening. When we are grounding into the palms or soles, remember to really press into all of the pads and points on our hands and feet. Every finger has three pads and each one needs to be energized and pressed into the ground. And when our feet are supporting, press into the four "corners" of our feet.

I thought about this as I moved through the Surya Namiskars. Especially in Downward Dog (Adho Mukha Svanasana) and in the Warrior poses (Virabhadrasana). In Virabhadrasana, I found that when my left foot was my back foot (turned at an angle) it certainly was not grounded, even as I focussed to press back. On the right, it was good, and felt good. It just did not feel good on the left.

Another focus point for me this evening was pulling in mula bandah and keeping it locked. It kept releasing, but when pulled in, my poses strengthened. I "know", I just need to "do". I have not really focussed on mula since pre-natal yoga 19 months ago. It was very strong then, even at at 9 months pregnant! Time to get that strength back.