ChildLight Yoga Training

This weekend I participated in the ChildLight Yoga kids yoga teacher training at Evolution. Lisa Flynn and Sharon Tull instructed, mostly Sharon.

Ashtanga Teacher Training complete!

I'm "certified"! :) 40 hours of bliss. I can't wait to use it.








Highlight of the week? The boys came to meet David and Shelley. He was wonderful with answering D's questions.










David helped D into a couple of poses, including his favorite vasthistasana.

Ashtanga Teacher Training continues

Some more thoughts on the Ashtanga teacher training.

Every day we work through each pose: correct entry, correct breath, correct exit, adjustments.

Adjustments can be vocal, tactile, breath, visual. When looking at students, the key in adjustments is to adjust for dangerous positions first, tension in the body second, and last adjust for aesthetics.

Some adjustments are minor--just touch a spot gently to bring focus into that student's area. For instance, an outer side of the foot...swipe, like a credit card, under the foot, and say "press here". Sometimes, just walking by a student, breathing your ujjayi breath audibly can give them adjustment.

Other adjustments may be more involved--placing hands and hips on the student to move their lines of energy. Every day David says "think of the lines of energy in the pose."Opposing forces, lifting, lengthening, in both directions the body is moving while staying "still" in a pose. Six directions of these lines: up/down, left/right, forward/backward.

Adjustments: 0-10 rule
0 = no touch
10 = 100% of your force

Effort in pose "rule of thumb": Apply 85-90% effort in a pose.
This reduces strain and risk of over stretching. Allow the breath to relax the pose deeper.

Ashtanaga Teacher Training: random thoughts

Shelley and David emphasized something today I wanted to remember. The whole Ashtanga system has been developed so that each thing you do, each pose, helps your body prepare for the next pose. It's not one individual pose. It is pose by pose, layer by layer, we build from our foundation the structure of our practice. A structure that forms no ceiling if we allow ourselves to be open to the possibility that we can always gain new knowledge or insight, and experience new growth.

Ashtanga is a specialized sequencing of postures and focused breathing techniques. It becomes moving meditation to those that practice regularly. Primary Series is "Yoga Chikitsa" or yoga therapy. It's intention is a healing process to cleanse and tone the body, mind and senses with many forwrad-bending postures. The Intermediate Series is "Nadi Shodana" or nerve cleansing. It introduces the back-bending postures and twisting postures that encourage our spines to stay flexible, supple and healthy.

Ashtanga teacher training begins

Today began my 40-hour intensive Ashtanga teacher training with David Swenson. We did 45 suryanamaskar A....each person led the class through one.

The biggest take away from today: breath. As you teach, count the breath out loud (say the number after the EXHALE), make sure you leave time for a full breath, and keep the breath pace (don't teach to your student's breath, keep your cadence steady for the class). And remind students that no matter what you do in your practice, keep the breath flowing evenly and deeply, even if you can't do a pose. Ashtanga strongly emphasizes the continuum of breath and movement: vinyasa.

Another thing David told us about that I found interesting was a Surya Namaskar modification: use the wall. He had a student once with extremely weak wrists so he led her to a wall. Begin your surya, and when you lift to jump back, place hands on a wall. Chaturanga to the wall, up-dog, down-dog. 5 breaths. Finish to standing.

CPR/AED certified

For the job at S&FE I am required to be CPR/AED certified and I got that today! Hooray! I feel that this is an important thing to know anyway, to be prepared in an emergency. The class was taught by a wonderful instructor and everyone there was eager to learn as was I. I'm going to miss my dummy...I think I was growing fond of him by the end of class.

Asana Saturday Session

Today was another workshop with Kathy for YVT Teacher Training. We started off with an Ashtanga second series class. Kathy asked if anyone would be willing to teach Ashtanga Primary series for Scott who was not feeling well. I hesitated a moment; Shannon, another teacher who teaches Ashtanga was there. I expected she would cover. But she did not speak up so I said I would do it. Kathy was grateful.

When I got to the class only one person showed. I was very happy to take it. We had, basically, a personal session. I assisted her when I could and showed her a few things to try. She knew the series well enough, but it was a challenge for me to get it in the right order.

When I came back, another student had given a presentation on anatomy.

We did some partner yoga/acrobatics for fun.

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.

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.

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.

Pranayama Saturday session II

I attended another Saturday session on pranayama today. I will just add things I learned in addition to the session I attended in June 2008.

We discussed the diaphragm. It would be a good idea to see a diagram of it to understand the concepts of inhaling and exhaling, and what this does to muscles and ribs as you breathe. I found one on this Web site that includes good information about diaphragmatic breathing and yoga.

Kathy also described that the effects of doing yoga packs in so much light and energy into your body that you actually become more dense. Think about drawing in the energy as you practice asana, pranayama and meditation.

Viloma Pranayama
"Three-lobed" pranayama, it is done by inhaling and exhaling in thirds, with a pause between each third of the breath. The ways of practicing this pranayama are:

1. Inhale in thirds, exhale normally
2. Inhale normally, exhale in thirds
3. Inhale in thirds, exhale in thirds

We practiced this form of pranayama laying down with our hand splayed over our chest and abdomen. It allowed us to feel what part of our torso rose or fell with each 1/3 breath.

This is an easy form of pranayama to do. It is good for beginners, especially those who are not in tune with their bodies. It is good for them to reflect on their breath, and find out exactly what is 1/3 of their breath.

Puraka Kumbhaka Rechaka Kumbhaka
Another basic pranayama technique focuses on four stages of breathing: Inhale, Pause, Exhale, Pause. During this pranayama, the bandhas are locked during the pause. "Cleansing" of the body and breath are done through compression (holding inhale) and suction (holding exhale).

When you are pacing your pranayama, the ratio of inhale to exhale should be even. However, it is much harder for us to hold an exhale as long. Do your best and what feels comfortable for you. Generally, pranayama can be altered to one's needs.

This is another pranayama that is easy to do reclined. A side benefit to this technique is the ability to hold OM longer, and keep the pace of your chants going without the need to inhale often.

We discussed some of the things we noted during the first two pranayama. I noticed that my sinus arrhythmia was not as strong, my heart beat seemed to even out after doing the pranayama for a while.

Another asked the question about exhaling. When doing so, there seems to be a pause, then you can exhale a little more. The question was do you wait, then exhale a little more or jsut to the first level of exhale. I noteced this as well and foudn that I can not compress my exhale as if I try to get it all out. So, I exhale to where it is a comfortable exhale to hold.

Kapalabhati Pranayama
This form of pranayama is also known as "skull-shining" or cleansing breath and the effect gives the practitioner a clean energy rising to the skull. It is done by inhaling to full, and "punching" the exhale out.

This pranayam is best done in a seated position. Kathy had us try different levels of intensity (high, medium, low) to feel how they effect us and to find one that is right for us. She also had us do it with our arms straight and elbows engaged versus arms relaxed. Kathy does this form of pranayama most often and think it provides the best benefit to her body.

Bhastrika Pranayama
The "bellows breath"--a forced, long, full inhale and forced, long, full exhale. Some who practice this type of pranayama find the eyes tingle, a light-headed sensation, and they may feel the upper lip and cheeks tingle or go numb. This pranayama we also practiced with different degrees of intensity. It is also done best in a seated position.

Nadi Shodana
Alternate nostril breathing that is a form of nerve or energy purification. The benefit of this technique is to cleanse the nadis, or nerve channels, particularly the two main channels that twist around your spine: Ida and Pingala. Since these two nadis end close to each nostil, alternate nostril breathing is found to regulate imbalances in the nadis.

To practice this technique, fold the middle and pointer fingers of your right hand. Use your right thumb to close the right nostril and inhale through the left nostril. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril. Exhale through the right nostril. This completes a half round. With the ring and little fingers still on the left nostril, inhale through the right nostril. Close the right nostril with your right thumb and exhale through the left nostril. This completes one full round.

This pranayama (unlike others that limit the flow of oxygen) are ok for pregnant women and known to be good for hearth disease. It is best done in a seated position, and in "Shiva's pose."

We tried a form of this pranayama that is supposed to be good for people who are depressed or feeling low on energy. It is a circular breath, al inhale done through the left nostil, all exhale done through the right nostril.

We end the session today with practicing our own asana and trying different pranayama techniques in poses we though might be difficult to take full breth in. My examples are utkatasana (fierce), trikonasana (triangle), urdhva mukha svanasana (upward facing dog), salamba sarvangasana (shoulder stand), halasana (plow), urdhva dhanurasana (backbend), and paschimottanasana (seated forward bend).

Samadhi Saturday Session

The last of the eight limbs of yoga: Samadhi. Bliss. Contemplation. Nirvana? Enlightenment? It may be described as, "a state of spiritual ecstasy in which the mental consciousness leaves the physical body."

When I arrived at our session, Kathy was explaining the koshas (more notes on koshas from August). When you experience the anandamayakosha, it is pure bliss.

More than half of the people in the room were furiously scribbling notes. Another third had notebooks open, some words written. The rest were listening, a few with eyes closed. I quietly listened. I thought about how far I had come in my training. In eight months, the terms were becoming familiar enough so that I knew I had notes and research on the topics already.

There are several schools of thought on samadhi.

• There is the idea that it takes many lifetimes of good deeds and spiritual dedication to experience samadhi-as in Buddhist thought.
• Then there is the idea that anyone, anywhere, can experience samadhi. It can be spontaneous.

There is also many levels of samadhi:

• A level of samadhi the removes all koshas that which a saint will go into for a very long time, several days or weeks, even. They can not function, therefore rely on others to take care of them.
• A level of "walking samadhi" where a person in a state of enlightenment is still aware of other koshas, and using them.
• Circadian samadhi is the level where everyone experiences a few minutes of thought cessation, IE "blank out" and can't remember what just happened. You weren't really taking in any new info, just your physical body was existing.

After discussing samadhi, Kathy explained the 8 limbs of yoga again.

• Yamas (moral codes)
  - Ahimsa (non-harming)
  - Asteya (non-stealing)
  - Aparigraha (non-hoarding, non-greediness)
  - Satya (truthfulness)
  - Brahmacharya (celibacy)
• Niyamas (self-discipline)
  - Saucha (purity, cleanliness)
  - Santosha (contentment)
  - Svadyaya (self-study)
  - Tapas (heat, endurance of extremes)
  - Isvara pranidana (devotion to the divine)
• Asana (postures)
• Pranayama (breath/life-force control)
• Pratyahara (sense withdrawl)
• Dharana (concentration)
• Dhyana (meditation)
• Samadhi (mental bliss)

We practiced with Kathy's guidance for about an hour before lunch. These sessions are great because every once and a while Kathy throws in new postures or gives us things to think about trying in new ways.

After lunch we broke up into groups and discussed moments in our lives where we felt samadhi or recognized a blissful moment. Here are a few that I mentioned:

• Driving for several hours, "blanking out" in the sense that you think "huh, I know I was driving, but not sure what I was just thinking about and now I am further down the road than I thought."
• Once, while getting a massage, I tried meditating during it, focusing on my meditation image (a flame on a white candle in the dark) and realizing that I lost moments while the masseuse went from my feet to my head.

Things that others mentioned:

• Being caught on a boat in a storm and focusing totally on getting to safety. The adrenaline rush after was blissful or a sort.
• Being ina high-intensity sport like climbing.

I asked others what their meditation was. Did they meditate, if so, did they visualize anything in mind's eye? (like I did with the flame).

• Imagine water, or floating in water
• A running mantra
• Airline takeoff mantra (to overcome fear of flying)
  

Kathy reiterated assignments:

1. Name 5 people who you think may have experienced samadhi
2. Name 5 people who influenced your spiritual path
   
3. Read a book (as mentioned before like an autobiography, an ancient text)
4. Eat in the dark
5. Find out the name of someone that does a service for you (like the mailman, garbage collector)
6. Donate food, clothing or something to the needy

Kathy polled the room to see how many people were teaching, if not, why not. Some people said that they did not have the opportunity to teach. Kathy gave ideas on how to teach. She also asked what was keeping them from teaching or anything else they wanted to discuss. One person brought up the fact that she is uncomfortable leading a group to "OM". Kathy said, then don't do it, but the person said that she wanted to do it. It started a discussion of a fear of teaching "wrong". I read the article to them about "To Each Their Own, To Teach Their Own" in Yoga Journal.

We closed today's session with a few assists of Downdog, Uttkatasana, and Virabadrasana I and II. And OMing 12 times (using finger joints to count.)

Dhyana Saturday Session

I am on vacation. I am missing today's Saturday session, but will make it up next year! I hope everyone enjoyed learning about Dhyana, the limb of yoga covering meditation. Om Shanti.

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.

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.