August weekend - Day one

I feel like we never ended our seven day intensive training. Here we are, back together a week later. Focus is on anatomy and physiology. Kathy brought in several new book to look at. Chakra: Energy Centers of Transformation and Ayurvedic Healing Cuisine by Harish Johari. Also, Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati.

Our different bodies, childhood to adult
We lay down on our mats as Kathy asked us to feel different pressure points of bones and muscle and ligaments sinking into the mat. Where is the most weight? (ie butt, chest, head) Where do we feel the lightest? (fingertips, mouth, toes). We were just being aware of how our body lay on the ground.

We then thought back to when we were babies, toddlers, children, and thought about how our body was different then and now. We were asked to think to how our body changed, if we remember any physical experiences that stand out as trouble in growing or bliss in growing. I remember in my childhood, before teens, I seemed to be able to run all day and play without getting tired. When I got tired, a drink from the hose and catch my breath, and I was off running again! I remember I could try anything (trampolines, somersaults, etc) and not feel any aches or pains the next day. As my teens came on, I was more aware of how my face looked than my body, and feeling unhappy about that.

Kathy asked us to think back to our earliest memory. Mine is of losing my favorite red cup. There was a canal behind our house. I was maybe 1 1/2 or 2 years old. I remember playing with my cup in the canal. My parents were calling for me. When they found me, they did not notice that I dropped my cup in the canal and it was floating away. They were too happy that I was not drowned in the canal. I was crying and tried to tell them about my cup, but I could not talk well then. They did not understand.

Then we were asked to think about the last time we had to use our bodies like children, but as adults. Mine was just yesterday as I tried to swing on a bar that was clearly for little kids. I could not lift my feet off the ground high enough to swing, when I did, it hurt the muscles in my back. Another more vivid memory like that was when I was seven months pregnant with my second son. My first son decided to ignore my requests for him to come out of a bouncy castle. I had to wriggle my body under and around the plastic barrier that kept the kids safe from falling out. The barrier was about 4 foot hight and narrow. I tried to crawl in, but my belly was too big so I had to lay on my back and ungulate around the plastic barrier to get my son. Took a lot of effort.

Koshas
Kathy drew a diagram of the koshas and explained how we descend from one to the next. This discussion reminded me of the kosha charted with yamas and niyamas at the session in April (which I still need to complete). The kosha are sheaths of the self:

• Anna-maya-kosha: "food-body-sheath" is that physical part of which you can touch, that which needs food for sustenance.
• Prana-maya-kosha: "life force-body-sheath" or "air-body-sheath" is that vital force sustained by our breath.
  
• Mano-maya-kosha: "mind-body-sheath" is the astral sheath responsible for thoughts and creativity.
  
• Vijnana-maya-kosha: "awareness-body-sheath" is the sheath that says you are you in relation to other things. It the wisdom that you exist.
  
• Ananda-maya-kosha: "bliss-body-sheath" is that part of you that is pure waves of energy, what you are attaining during samadhi.
  

States of consciousness are waking, sleeping, dreaming and meditation

"Good Postures"
Lists of postures we think are good for...
5 postures for bones: sirsasana (headstand), matsyasana (fish), mariachyasana B, mariachyasana D, uttanasana (standing forward bend)
4 postures for organs: nauli, adho mukha vrksasana (handstand), apanasana ("upside-down child"), urdhva dhanurasana (backbend)
3 postures for muscles: uttkatasana (fierce), shalabasana (locust), pincha mayurasana (forearm stand)
2 postures for breath: nadishodana (alternate nostril breathing), kapalabhkti (skull-shining breath)
1 thing we would teach our students: ujjaya breathing (how to take a slow, full breath)

Homework

1. Watch "A stroke of insight," by Dr. Jill Bolte Taylor
   
2. Research Yugas
1. Krita Yuga
   
2. Treta yuga
3. Dvapara yuga
4. Kali yuga
   
3. Read up on Koshas
4. Familiarize ourselves with the Chakras
1. Muladhara: root/base of spine/pelvic floor (red)
2. Svadhisthana: sacral/reproductive organs (orange)
3. Maniapura: solar plexis/gut/navel (yellow)
4. Anahata: heart/center of chest (green)
5. Vishuddha: throat (blue)
6. Anja: third-eye/center of forehead (purple)
7. Sahasrara: crown chakra (pure light-white)
   
5. Bring in ear plugs
   

yoga chitta vritti nirodha = yoga is the cessation of the fluctuations of the mind

Ganesha Mudra

So, I looked up mudras on the internet to see if I could find any of the prayers we did last Friday. No luck, but I found some mudras that are used for different things. I decided to see if my favorite gesture--right hand on top of and clasping with left--which I make in some old photos, was one of the mudras. I found the Ganesha Mudra. It is close to my mudra.

Intensive summer training - Day seven

Our last day together for this session. What makes it easy is the fact that most of us will meet again in a week. Today Kathy opened session up discussing injuries. Many times her students ask if they should practice through injuries or not. As yoga teachers, most of us are not certified in any kind of medical practice, therefore should be mindful of what we offer as advice to students. If someone needs medical attention, he/she should be seen by a professional. As a yoga instructor, we can advise them to seek this attention. Generally, if an ache is from muscle soreness, ice/heat should help and we can work through the ache after a small amount of rest. However, if an ache is more severe like an injury or tear, a student should be advised to back off practice until the injury has time to heal itself. Missing a few weeks or months of practice is nothing in the entire span of our life-long practice. If backing off for a long time allows an injury to fully heal, then it is better than to keep reinjuring it.

A long discussion ensued about yoga therapy. Many students many begin yoga as a therapeutic means to solve a problem, physical or mental. As teachers, we will come in contact with students that have special needs with trauma in one form or another. We need to be respectful and mindful of it, but we need to maintain our integrity about such issues. If we are not interested or have no background to help a student, we just stick to yoga and be done. If we want to do more with yoga therapy, we should research it. A yoga style that offers therapeutic yoga is Phoenix Rising.

We touched on how to deal with students that become a challenge to teach. Many students will have good memories and point out a posture was taught one way or another, sometimes by you, the teacher. Kathy reminds us that many times what gets written down in a book or in history may have been a piece of information intended for that ONE person, and as it was written, thus it became a "law" rather than a guideline. For instance, the three feet rule between a student's feet when doing warrior stances. Three feet stance to a six foot person looks and feel different than to a five foot person. People should do what feel comfortable.

When dealing with challenging situations, we were offered this advice, "don't deny, defend or explain," just agree and walk away. If a student just does not like a class, offer a refund and recommend another studio that might be a better fit. If you do not enjoy confrontation, keep the exchange positive and just say, "OK, you are right" (whether you feel they are correct or not) will deflect the negativity rather than absorbing it all in you.

Kathy discussed situations where a student can complain, such as a private lesson. If a student is paying you for a one on one time, then it is courteous to give them the ability to speak up more. Kathy suggested that for private sessions you charge more along the lines of professional fitness instructors like $60/hour. Other lucrative relationships are private sessions with corporate groups.

After our Q&A, had lunch then went swimming in the mighty Salmon Hole. After swimming, Kathy showed us some prayer mudras. The only one I remember is the female reproductive systems turning into the male. I do not remember any of the actual meanings.

Then chanted together
Karagre vasate Lakshmi
Karamule Sarasvathi
Karamadhye tu Govindah
Prabahate Karadarshanam

Intensive summer training - Day six

Although I was a half hour late today, I felt very powerful! After taking a break for the last two days, I felt like my body finally was ready to push again. Mentally, I was challenged (haha) because I spent an anxious night thinking of my mother who was in transit via car after her flight was canceled from Washington DC. But I did a 5 minute meditation and pranayama before I started my own asana practice and it seemed to help.

We then spent time reciting the opening and closing chants both slow and fast. Kathy mentioned that there are only 6 pitches in chanting. We then spent time listening to our OMs and AUMs. AUMs is a wider mouth start and finish like OM. I held my hands in front of me to hear the sound of my own AUM and OM. I listened and heard the part that I like the best, and the overtones.

Kathy brought some books in for us to look through. She read several passages from the Shambala Encyclopedia of Yoga by Georg Feuerstein. Some topics people asked about while perusing Feuerstein's Encyclopedia were nadis, purusha, vayu, kurmasa, gunas. (Frankly, I was "in my left nostril" so I decided to meditate during this portion of class.) We also looked through the Zen mind, Beginner's mind again. Kathy also answered questions about the Hindu Gods, specifically Vishnu and his incarnations and a little about Buddha.

Other books she recommended we look at are Yoga: Immortality and Freedom by Mircea Eliade and a Hindu book of Gods and Goddesses with a red cover that we'll have to ask Liza about.

We closed the day with two chants:

Asatoma sadgamaya
Tamasoma jotirgamaya
Mrytyora amritangamaya

and 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

Kathy explained this chant at the grandest blessing given, paying tribute to the seven forms of light (chakras). In the blessing, we ask for more light, the question is asked what form of light do you want? we answer the light that brings us closer to pure light. We are also saying that we leave nothing but divinity behind us and all of this is given in celebration of the light.

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!

Pranayama workshop

I also attended Kathy's pranayama workshop this evening. Much of what she covered is in my notes for the Pranayama Saturday session post. I have noted some new thoughts on pranayama practice here.

While practicing Puraka Kumbhaka Rechaka Kumbhaka, I first lay in savasana. I found it very difficult to hold the exhale. I also felt pressure in my head. We then sat up to do the technique, and sitting up we were able to lock all three bandhas. It was easier to hold the exhale with Uddiyana bandha lock in and up. As Kathy explained, the lungs WANT to fill naturally. Holding uddiyana keep the lungs compressed so they don't ache to fill again right away.

Someone expressed a feeling of clarity with a full breath. Kathy explained that holding the inhale compresses the body internally, allowing the mind and body to focus inward and clear. Holding an exhale is a natural state for our body and mind to focus outward, fill our senses with stimulation from the environment around us.

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 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

Boot Camp Yoga

This morning was our last boot camp class for the first summer session. Stacey let me lead the group through power yoga, but I called it "boot camp" yoga since I added elements of things they have been doing already. I was not nervous! I've been preparing for this for a few weeks, and the last two days of YVT training has helped. Stacey said I did a good job and I have a good voice for teaching: strong and soothing. She is still interested in having me take over some of her Saturday classes. I will do so once my weekends are not so busy.

After explaining posture, breath and bandhas, here is the list of asanas/exercises that I did with vinyasa between as indicated by a (v):

1. Seated breathing exercise with arms (I made up)
   
2. 3 Sun salute A
3. Up/Down dog push-ups (v)
   
4. Forward bend, relax neck(v)
5. Fierce, high and low (v)
6. "Ski jumps" to top of foot, then around each hand (v)
7. Warrior 1, 2, triangle (v)
8. Lunge, lunge w/pulse
9. Forward fold with hands intertwined
10. Lunge low, knee on ground (hip flexor stretch) (v)
11. Sitting forward bend, janu sirasana (v)
12. Mariachasana D (modified) (v)
13. 3 Bow poses (v)
14. Wide legged, butterfly (v)
15. Pidgeon (v)
16. Camel (v)
17. Lying knee twist
18. Savasana
    

Biorhythms

I read a piece on yantra yoga, or the study of mathematics, geometry and symbols in yoga. I do not know a lot about it, but one item caught my attention: biorhythms. Someone did a biorhythm chart of me a long time ago and I was intrigued enough to look it up on the internet again. A biorhythm chart illustrates the principle that we are influenced by physical, emotional, and intellectual cycles. I have attached mine here because it was very interesting that I'm struggling physically in yoga the last few days, and my physical curve (red) is at its lowest point.

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.

Books arrived!

I ordered Yoga Mala, Itsy Bitsy for Preschoolers and the Heart of Yoga last Saturday. They came today! YAY!