I tried a neti pot today. The very short instructions that came with the pot read, "Fill the pot with warm water and 1/4 tsp non-iodized salt. Bending over the sink, tilt head to the left side, position spout at entrance of right nostril, water will automatically flow through one nostril and out the other. Gently blow nose, refill your pot and repeat in other nostril. There is no sensation of water going up your nose."
First of all, "water will automatically flow through one nostril and out the other" makes it seem like you can just direct the flow of water right into your sink. WRONG. I had water all over the place. It leaked out the pot, it leaked out the incoming nostril and it leaked and dripped everywhere BUT the sink!
Second, I must point out that the directions stated in bold, italicized AND underlined print that, "there is no sensation of water going up your nose." If something is bold, italicized and underlined, one would think it is a special note to be considered. So, I believed them. And, I have to admit, the sensation was not of water going up my nose...but of water going straight to my brain. I felt like I snarfed up an ocean right into my forehead! I sputtered and blew (not so gently as the instructions suggested in a font not bold, italicized and underlined). I'm pretty sure water came out from under my eyes.
After some composure, cleaning up of the sink area and coughing out water a few times, I tried again. This time I put my head right in the sink, tilted my head farther over, squeezed my eyes shut and suppressed the feeling that I was drowning. It seemed to work better. I repeated on the other side and even sneaked a peek at how ridiculous I looked in the mirror. This time, water WAS flowing out the other nostril in a stream much like that of the neti spout. Success? I'm not quite ready to say that I'm an "old pro" now.
Tuesday, August 12, 2008
Monday, August 11, 2008
Teaching Yoga!
I confirmed with my friend, a local health club owner, that I can teach "power yoga" at her club on Saturdays through the Fall. I'm very excited!
Friday, August 8, 2008
Finding clear understanding
I'm rereading The Heart of Yoga (Desikachar). I can not get enough of the first few chapters. I have read them three times. Each time I uncover something new that I want to think about. Particularly, I'm going back over his description of avidya (incorrect comprehension) as the root cause of the obstacles that cloud our mind. These obstacles are asmita (ego), raga (attachment), dvesa (rejection) and abhinivesa (fear). Desikachar states that the branches of avidya cloud our perception, and as a result of the activity, we are dissatisfied.
I have been thinking about this, and about a recent Weekly Words from Satchidananda about how expectations bind us. If we do something with expectation, we are generally unhappy if our expectations are not met.
I thought of many scenarios when one might be unhappy, and I was able to attribute it to an expectation in some form or another. I think that avidya can simply be removed by dropping our expectations.
I have been thinking about this, and about a recent Weekly Words from Satchidananda about how expectations bind us. If we do something with expectation, we are generally unhappy if our expectations are not met.
I thought of many scenarios when one might be unhappy, and I was able to attribute it to an expectation in some form or another. I think that avidya can simply be removed by dropping our expectations.
Wednesday, August 6, 2008
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.
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.
Tuesday, August 5, 2008
Sthira Sukham Asanam (Yoga Sutra 2.46)
Asana is a steady, comfortable posture.
Literally translated, sthira means "steady, alert". This quality of an asana may seem fairly easy to obtain, but an asana is not complete without sukha: ability to remain comfortable and light. We are not comfortable in a posture is we have to keep shifting. For instance, sitting cross-legged. after a while we feel a cramp or pressure in our muscles. We shift to find a comfortable position again.
This principle can be fulfilled with practice and with dissolving toxins. Doing poses over time allows us to be come more and more comfortable in the pose. But, also necessary is steadying the mind and body. Toxins of the body and mind create tension. Once we free ourselves of the tension, we can relax and concentrate.
Literally translated, sthira means "steady, alert". This quality of an asana may seem fairly easy to obtain, but an asana is not complete without sukha: ability to remain comfortable and light. We are not comfortable in a posture is we have to keep shifting. For instance, sitting cross-legged. after a while we feel a cramp or pressure in our muscles. We shift to find a comfortable position again.
This principle can be fulfilled with practice and with dissolving toxins. Doing poses over time allows us to be come more and more comfortable in the pose. But, also necessary is steadying the mind and body. Toxins of the body and mind create tension. Once we free ourselves of the tension, we can relax and concentrate.
Sunday, August 3, 2008
August weekend - Day three
Discussion about chakras and postures. Are there any posture that "awaken" certain chakras? Idea is that asana awaken all the chakras, generally.
Kathy had a side note about a swami who went to maha samadhi (death). The people prepared his body in the hot Indian sun, but his body did not begin to decompose for 18 days. Most people begin decomposing after about 3 days. The theory is that he had taken in so much pure light that his energy/life force took very long to leave his body.
I polled the room to find out what was every one else's "1 thing they would teach" from Friday's class. Six people said they would teach breathing, and one each said how to OM, savasana, balasana (child's pose), tadasana (mt. pose), and balancing.
Yugas
We spent a good amount of time discussing the yugas. There was so much info that I have posted it in a separate blog today so I can refer to it in the dated contents later.
Study
Kathy talked about the healing benefits of watching people do activities. You absorb the energy of them doing yoga, for instance, and it helps your yoga practice. In the next few weeks, we should take the opportunity to just sit and watch a yoga class of video. Even if we laugh through it, but watch the movement and flow of the teacher or student.
We practiced for an hour, ending with techniques that help us do inversions. We also worked with pidgeon pose in different ways. Kathy showed us a way to roll over our foot in pidgeon so that the sole of out foot is on the ground. Very relaxing!
The Five Tibetan Rites
...kicked my butt! There are five actions, or "rites", that help restore your energy and awaken your chakras. Each action you do 21 times or less. Check out this Web site for a very detailed description of the Five Tibetan Rites.
After I did these rites, I did not feel energetic. I felt just the opposite. I wanted to lay down and sleep. I did not want to move. Some students felt nauseous, but I did not feel sick to my stomach. I felt HEAVY. Very heavy.
After lunch (which, thankfully, we ate AFTER the 5 Tibetans) we talked more about chakras, but I felt too heavy to pay attention.
Singing Bowl
Genevieve brought in her Tibetan Singing Bowls. She described their uses and the power of sound. Related to the chakras, apparently the notes of a scale (do, re, mi, fa, sol, la, ti) correspond with the ascending chakras. The sounds of the bowls, either struck like a gong or rubbed with the mallet, are used for meditation. More information is found at this Web site.
We sat back-to back in pairs while a third person induced the singing bowl around us. We meditated through the sound, being aware of vibrations that ensued.
I loved the singing bowl so much that I went to Tradewinds and bought one. As Genevieve suggested, I listened to several, holding them close to my body. The one I chose has many overtones and was the only one I could get to vibrate my chest. I guess you could say that it sang to my anahata chakra! The bowl is pictured to the left. I do not know what the symbol in the bowl means; I hope it is a kind of blessing and not just "Made in Nepal".
10-20 Things Important for Optimal Health
Another one of Kathy's lists. :) First, I define "optimal health" as when I feel my best. Then I began to list, but in categories:
Proper Nutrition
Kathy had a side note about a swami who went to maha samadhi (death). The people prepared his body in the hot Indian sun, but his body did not begin to decompose for 18 days. Most people begin decomposing after about 3 days. The theory is that he had taken in so much pure light that his energy/life force took very long to leave his body.
I polled the room to find out what was every one else's "1 thing they would teach" from Friday's class. Six people said they would teach breathing, and one each said how to OM, savasana, balasana (child's pose), tadasana (mt. pose), and balancing.
Yugas
We spent a good amount of time discussing the yugas. There was so much info that I have posted it in a separate blog today so I can refer to it in the dated contents later.
Study
Kathy talked about the healing benefits of watching people do activities. You absorb the energy of them doing yoga, for instance, and it helps your yoga practice. In the next few weeks, we should take the opportunity to just sit and watch a yoga class of video. Even if we laugh through it, but watch the movement and flow of the teacher or student.
We practiced for an hour, ending with techniques that help us do inversions. We also worked with pidgeon pose in different ways. Kathy showed us a way to roll over our foot in pidgeon so that the sole of out foot is on the ground. Very relaxing!
The Five Tibetan Rites
...kicked my butt! There are five actions, or "rites", that help restore your energy and awaken your chakras. Each action you do 21 times or less. Check out this Web site for a very detailed description of the Five Tibetan Rites.
After I did these rites, I did not feel energetic. I felt just the opposite. I wanted to lay down and sleep. I did not want to move. Some students felt nauseous, but I did not feel sick to my stomach. I felt HEAVY. Very heavy.
After lunch (which, thankfully, we ate AFTER the 5 Tibetans) we talked more about chakras, but I felt too heavy to pay attention.
Singing Bowl
Genevieve brought in her Tibetan Singing Bowls. She described their uses and the power of sound. Related to the chakras, apparently the notes of a scale (do, re, mi, fa, sol, la, ti) correspond with the ascending chakras. The sounds of the bowls, either struck like a gong or rubbed with the mallet, are used for meditation. More information is found at this Web site.
We sat back-to back in pairs while a third person induced the singing bowl around us. We meditated through the sound, being aware of vibrations that ensued.
I loved the singing bowl so much that I went to Tradewinds and bought one. As Genevieve suggested, I listened to several, holding them close to my body. The one I chose has many overtones and was the only one I could get to vibrate my chest. I guess you could say that it sang to my anahata chakra! The bowl is pictured to the left. I do not know what the symbol in the bowl means; I hope it is a kind of blessing and not just "Made in Nepal".10-20 Things Important for Optimal Health
Another one of Kathy's lists. :) First, I define "optimal health" as when I feel my best. Then I began to list, but in categories:
Proper Nutrition
- portion control
- balanced meals
- whole grains
- fresh produce
- adequate hydration
- daily practice of a physical activity
- stay within physical limits, push when body is ready
- let injuries heal
- allow body to rest
- intimate time with husband
- focused time with kids
- healing torn bonds
- nurturing friendships
- purposeful actions and words
- showing gratitude
- being happy
- seeing the positive in everything
- right amount of sleep
- meditation
- listen to body's cues for needs
- touch (hugs, kisses)
- follow intuition
- being aware of each molecule, cell, organ, limb of the body and acting on the signals it gives
- promote self-esteem
- clean air
- UV light
- temperature
- beautiful sounds
Yugas
In Hindu tradition, the world goes through a continuous cycle of epochs. One cycle of these epochs is a Maha Yuga. One Maha Yuga is made up of four epochs: Satya, Treta, Dvarpra, and Kali. Each ascending phase of the cycle from the Kali Yuga to Satya Yuga is followed by a descending phase of equal length back to the Kali Yuga, then another ascending phase which begins it again. An alternative thought is that at the end each descending Kali Yuga, the world will return to the Satya Yuga and begin a new decline.
Traditional thought of the timeline of the yugas is a ratio of 4, 3, 2, 1.
Satya Yuga = 1,728,000 years
Treta Yuga = 1,296,000 years
Dvapara Yuga = 93,312,000
Kali Yuga = 432,000
The alternative thought to these epochs is the descending phase of Satya Yuga lasts 4800 years, the Treta Yuga 3600 years, Dwapara Yuga 2400 years, and the Kali Yuga 1200 years. The ascending phase of the Kali Yuga then begins, also lasting 1200 years. The ascending phase of the Kali Yuga began in September of 499 AD. Since September 1699, we have been in the ascending phase of the Dwapara Yuga.
1. Satya or Krita Yuga
Self-realization is developed through dhyana (meditation)
Humans are living primarily in the anadamayakosha (blissful form)
Also known as the Golden Age
Average life at the beginning of this yuga is 100,000 years and decreases through time.
In this highest yuga, the great majority of people can experience spirituality by direct intuitive realization of truth. The veil between the material and the transcendent realms becomes almost transparent. It is a period free from any kind of unhappiness or misery.
2. Treta Yuga
Self-realization is developed through yajna (sacrifice)
Humans are living primarily in the vijnanamayakosha: (awareness form)
Also known as the Silver age.
Average life at the beginning of this yuga is 10,000 years
In the Treta Yuga, mental power is harnessed and inventions dissolve the illusion of time (inventions are characteristic of both Dvapara and Treta yugas). Clairvoyance and telepathy are common skills.
3. Dvapara Yuga
Self-realization is developed through archana (worship).
Humans are living primarily in the manomayakosha: (mental form)
Also known as the Bronze age
Average life at the beginning of this yuga is 1000 years
In the Dvapara Yuga science becomes important and people experience the spiritual in terms of subtle energies and rational choices, inventions are abundant, particularly those that dissolve the illusion of distance (between people and between things). The end of this age is associated with the death of Krishna, and the events described in the Mahabharata.
4. Kali Yuga
Self-realization is developed through daana (alms).
Humans are living primarily in the pranamayakosha: (life force/energy form)
Also known as the Iron age.
Average life at the beginning of this yuga is 100 years. At the end of this yuga, the life span is 20 years.
In the lowest epoch most people are aware only of the physical aspects of existence. The predominant emphasis of living is material survival. Temples, wars, and writing are hallmarks of Dvapara and Kali yugas.
In the higher ages (Treta and Satya), writing is unnecessary because people communicate directly by thought. Temples are unnecessary because people feel the omnipresence of God. Wars are rare but do occur, such war is described in the Ramayana. The descent from Satya to Kali is associated with a progressive deterioration of Dharma (righteousness) manifested as a decrease in both the length of human life and the quality of human moral standards. As humanity descends through the yugas, life span shortens, and physical bodies become more and more dense.
Traditional thought of the timeline of the yugas is a ratio of 4, 3, 2, 1.
Satya Yuga = 1,728,000 years
Treta Yuga = 1,296,000 years
Dvapara Yuga = 93,312,000
Kali Yuga = 432,000
The alternative thought to these epochs is the descending phase of Satya Yuga lasts 4800 years, the Treta Yuga 3600 years, Dwapara Yuga 2400 years, and the Kali Yuga 1200 years. The ascending phase of the Kali Yuga then begins, also lasting 1200 years. The ascending phase of the Kali Yuga began in September of 499 AD. Since September 1699, we have been in the ascending phase of the Dwapara Yuga.
1. Satya or Krita Yuga
Self-realization is developed through dhyana (meditation)
Humans are living primarily in the anadamayakosha (blissful form)
Also known as the Golden Age
Average life at the beginning of this yuga is 100,000 years and decreases through time.
In this highest yuga, the great majority of people can experience spirituality by direct intuitive realization of truth. The veil between the material and the transcendent realms becomes almost transparent. It is a period free from any kind of unhappiness or misery.
2. Treta Yuga
Self-realization is developed through yajna (sacrifice)
Humans are living primarily in the vijnanamayakosha: (awareness form)
Also known as the Silver age.
Average life at the beginning of this yuga is 10,000 years
In the Treta Yuga, mental power is harnessed and inventions dissolve the illusion of time (inventions are characteristic of both Dvapara and Treta yugas). Clairvoyance and telepathy are common skills.
3. Dvapara Yuga
Self-realization is developed through archana (worship).
Humans are living primarily in the manomayakosha: (mental form)
Also known as the Bronze age
Average life at the beginning of this yuga is 1000 years
In the Dvapara Yuga science becomes important and people experience the spiritual in terms of subtle energies and rational choices, inventions are abundant, particularly those that dissolve the illusion of distance (between people and between things). The end of this age is associated with the death of Krishna, and the events described in the Mahabharata.
4. Kali Yuga
Self-realization is developed through daana (alms).
Humans are living primarily in the pranamayakosha: (life force/energy form)
Also known as the Iron age.
Average life at the beginning of this yuga is 100 years. At the end of this yuga, the life span is 20 years.
In the lowest epoch most people are aware only of the physical aspects of existence. The predominant emphasis of living is material survival. Temples, wars, and writing are hallmarks of Dvapara and Kali yugas.
In the higher ages (Treta and Satya), writing is unnecessary because people communicate directly by thought. Temples are unnecessary because people feel the omnipresence of God. Wars are rare but do occur, such war is described in the Ramayana. The descent from Satya to Kali is associated with a progressive deterioration of Dharma (righteousness) manifested as a decrease in both the length of human life and the quality of human moral standards. As humanity descends through the yugas, life span shortens, and physical bodies become more and more dense.
Saturday, August 2, 2008
August weekend - Day two
Discussed chakras most of today. Chakra literally means "wheel" or "disc". There are seven main chakras we discussed and they exists at the intertwining points along the two main nadis along our spine: Ida and Pingala. Each is associated with a color as indicated in this "stick figure" self portrait in meditation with the chakras colored in. 
After this drawing, we got up and practiced for an hour on our own.
After we finished samadhi from our practice, Kathy asked us to draw ourselves in a pose with the chakras indicated in color as well. Here is me in utthita parsvakonasana. Kinda looks like Elastigirl.
Kathy asked us to answer questions about the practice we did today.
Did you feel like you were planning the practice or just doing what came to you? I was mostly just doing what came to me, but I planned it so the poses stayed within the realm of standing poses before sitting poses, before finishing poses.
Were you practicing freely, or a sequence of postures? If in a sequence, was it something you normally do, or something you were trying to learn? I was mostly practicing freely, but trying different poses together in a sequence to play with how they flow together. Most of the time I was just reciting the opening prayer to learn it. I held each pose until I could recite the whole prayer in my head without having to look it up.
We broke for lunch, and I saw to articles that I want to look up and a book I want on my wish list. I'm putting them here for future reference.
"Sports, Women, Yoga" by Beryl Bender Birch
"Yoga for Runners" by Baron Baptiste and Kathleen Finn Mendola (Yoga Journal)
"Ashtanga Yoga Primer" by Baba Hari Dass
After lunch, Luisa gave her presentation on prenatal yoga. She recommended some books, one of which is Bountiful, Beautiful, Blissful by Gurmukh. She also recommended Midwinter Day by Bernadette Mayer. Here are Luisa's notes for pranamammas. Happy Birthday Luisa. I hope we meet again soon.
We paired up and sat back-to-back so our chakras were close. We then OMed the seed sound (bija manta) of each chakra (see Chakras for details). Kathy read more about each chakra. I have listed some basic facts about each chakra in a separate blog below, but all of the information is the book: Chakras: Energy Centers for Transformation. Scott came in and we repeated the bija mantra again, slow first, then fast and blending the sounds together: LLLVVVRRRYYYHHHAAAuuuuumm.
I asked if we could do the Maha Gayatri Mantra again before class was over, for reasons related to all of the koshas:
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
After this drawing, we got up and practiced for an hour on our own.
After we finished samadhi from our practice, Kathy asked us to draw ourselves in a pose with the chakras indicated in color as well. Here is me in utthita parsvakonasana. Kinda looks like Elastigirl.
Kathy asked us to answer questions about the practice we did today.
Did you feel like you were planning the practice or just doing what came to you? I was mostly just doing what came to me, but I planned it so the poses stayed within the realm of standing poses before sitting poses, before finishing poses.
Were you practicing freely, or a sequence of postures? If in a sequence, was it something you normally do, or something you were trying to learn? I was mostly practicing freely, but trying different poses together in a sequence to play with how they flow together. Most of the time I was just reciting the opening prayer to learn it. I held each pose until I could recite the whole prayer in my head without having to look it up.
We broke for lunch, and I saw to articles that I want to look up and a book I want on my wish list. I'm putting them here for future reference.
"Sports, Women, Yoga" by Beryl Bender Birch
"Yoga for Runners" by Baron Baptiste and Kathleen Finn Mendola (Yoga Journal)
"Ashtanga Yoga Primer" by Baba Hari Dass
After lunch, Luisa gave her presentation on prenatal yoga. She recommended some books, one of which is Bountiful, Beautiful, Blissful by Gurmukh. She also recommended Midwinter Day by Bernadette Mayer. Here are Luisa's notes for pranamammas. Happy Birthday Luisa. I hope we meet again soon.
We paired up and sat back-to-back so our chakras were close. We then OMed the seed sound (bija manta) of each chakra (see Chakras for details). Kathy read more about each chakra. I have listed some basic facts about each chakra in a separate blog below, but all of the information is the book: Chakras: Energy Centers for Transformation. Scott came in and we repeated the bija mantra again, slow first, then fast and blending the sounds together: LLLVVVRRRYYYHHHAAAuuuuumm.
I asked if we could do the Maha Gayatri Mantra again before class was over, for reasons related to all of the koshas:
- Annamayakosha: to speak it, feel my mouth form the words
- Pranamayakosha: to bless Luisa's baby
- Manomayakosha: to hear the beauty in it when everyone speaks it
- Vijnanamayakosha: to be aware of its relationship to the chakras
- Anandamayakosha: to unite everyone together in a blessing
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
Chakras
7. Sahasrara Chakra
(Color: pure light)
Location: crown
Seed sound: silent OM, visarga (a particular breathing sound in Sanskrit)
Loka: Satyam (truth, reality)
6. Anja Chakra
Location: third eye, point between eyebrows
Seed sound: Aum
Loka: Tapas (austerity or penance)
Element: supreme element in which all elements are present in purest form
5. Visuddha Chakra
Location: throat
Seed sound: Haum
Loka: Jana (humanity, where spiritual darkness ends)
Element: Akasha
4. Anahata Chakra
Location: heart
Seed sound: Yaum
Loka: Maha (balance)
Element: Air
3. Manipura Chakra
Location: solar plexus, above navel
Seed sound: Raum
Loka: Sva (celestial)
Element: Fire
2. Svadhishthana Chakra
Location: genitals, reproductive organs
Seed sound: Vaum
Loka: Bhuvar (astral)
Element: Water
1. Muladhara Chakra
Location: root, base
Seed sound: Laum
Loka: Bhu (physical)
Element: Earth
Friday, August 1, 2008
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:
"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
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.
"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
- Watch "A stroke of insight," by Dr. Jill Bolte Taylor
- Research Yugas
- Krita Yuga
- Treta yuga
- Dvapara yuga
- Kali yuga
- Read up on Koshas
- Familiarize ourselves with the Chakras
- Muladhara: root/base of spine/pelvic floor (red)
- Svadhisthana: sacral/reproductive organs (orange)
- Maniapura: solar plexis/gut/navel (yellow)
- Anahata: heart/center of chest (green)
- Vishuddha: throat (blue)
- Anja: third-eye/center of forehead (purple)
- Sahasrara: crown chakra (pure light-white)
- Bring in ear plugs
Wednesday, July 30, 2008
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.
Friday, July 25, 2008
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
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
Thursday, July 24, 2008
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.
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.
Wednesday, July 23, 2008
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:
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:
Resources
When we regrouped, Kathy discussed resources and books that will be important to have as teachers. Basically, a copy of
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
- 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.
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
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!
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.
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