It's been almost a year since I narrowed down my research paper topic for completing the 200-hr YVT instructor course. And I have changed my mind. I was so enthusiastic at first, but after teaching yoga, taking over the Seniors class, and having my FIL ask for yoga exercises for him to do where he does not have to sit on the floor...I thought chair yoga would be interesting.
Without any research, I think I could discuss yoga for wheelchair-bound adults, yoga for Seniors with limited physical ability using a chair as a prop, and yoga for office workers in a confined space (cubicle) or on an airplane. I would focus on how the chair is used in different situations.
Thursday, May 21, 2009
Tuesday, May 19, 2009
Chaturanga and Chocolate
Over the last few months I have noticed that "potential energy" is being stored around my belly. I'm feeling a little heavier. No big deal. I thought that I'll just practice portion control and get more active. But then I do things like make a nice dark chocolate cake. Mmmm...it is hard to resist chocolate cake (aparigraha, aparigraha, aparigraha...).
Last night during practice, I felt it: my belly hit the floor during chaturanga dandasana. The first time, I thought, oh, my arms are getting weary. Be strong! Then it happened a few more times. Hm. Damn. My belly is dragging.
So, I have decided to make a bigger deal of "getting back in shape." Right after I finish that delicious chocolate cake.
Last night during practice, I felt it: my belly hit the floor during chaturanga dandasana. The first time, I thought, oh, my arms are getting weary. Be strong! Then it happened a few more times. Hm. Damn. My belly is dragging.
So, I have decided to make a bigger deal of "getting back in shape." Right after I finish that delicious chocolate cake.
Monday, May 18, 2009
Sri K. Pattabhi Jois
Sri K. Pattabhi Jois passed away today.
He leaves behind an incredible legacy of yoga teaching. He touched so many lives although he never met most of them. Although his physical body his gone, his spirit stays within all of us. I hope his family will find peace in their sorrow.
He leaves behind an incredible legacy of yoga teaching. He touched so many lives although he never met most of them. Although his physical body his gone, his spirit stays within all of us. I hope his family will find peace in their sorrow.
Sunday, May 17, 2009
Primary Series in Sanskrit
OK...here goes what I memorized last night:
- dandasana
- paschimottanasana a,b,c
- purvottanasana
- ardha badha padma paschimottansana
- trianga mukhaikapada paschimotanasana
- janu sirsasana a,b,c
- mariachyasana a,b,c,d
- navasana
- bhujapidasana
- kurmasana
- supta kurmasana
- garba pindasana (roll around 9 times)
- kukkutasana
- badha konasana a,b
- upavishta konasana a,b
- supta konasana
- supta padangusthasana a,b,c
- chakrasana
- ubhaya padangusthasana
- urdhva mukha paschimottanasana
- setu bandhasana
Thursday, May 14, 2009
Mother Teresa
I recently checked out of the children section of our library the DK Books' Biography of Mother Teresa. I know, pretty lame for a learned adult to use something so remedial. But really, I just wanted the facts. And DK books do a good job of presenting facts.
Now that I have ready this, it has given me ideas for other books to look into reading about Mother Teresa. Now that I know who she was and what she did, I plan to look into A Simple Plan and No Greater Love.
Now that I have ready this, it has given me ideas for other books to look into reading about Mother Teresa. Now that I know who she was and what she did, I plan to look into A Simple Plan and No Greater Love.
Tuesday, May 12, 2009
Universe in a Single Atom
Wow. It will take me a long time to read this book. I took it on vacation, but it was way to heavy for such a lighthearted excursion from reality.
I do like the analogy that science and spirituality are but two fingers on the hand of humanity.
I do like the analogy that science and spirituality are but two fingers on the hand of humanity.
Wednesday, May 6, 2009
Relating chakras to Maha Gayatri
While learning the Maha Gayatri last July, Kathy talked about how it relates to each of the seven chakras.
I thought about this again recently, and decided to take a look into chakras a little bit again, as a reminder, using the book Chakras: Energy Centers of Transformation by Harish Johari and relating them to the Gayatri. The gayatri addresses the ruling planes (lokas) of each chakra as follows.
Om Bhuh
- refers to the first chakra at the root (mul) of our spine, muladhara, which is responsible for the physical plane: Bhu Loka
Om Bhuvaha
- refers to the second chakra in the reproductive region, svadhishthana, which is responsible for the astral plane: Bhurvar Loka
Om Savaha
- refers to the third chakra at the navel region, manipura, which is responsible for the celestial plane: Sva Loka.
Om Mahaha
- refers to the fourth chakra at the heart, anahata, which is responsible for the plane of balance: Maha Loka.
Om Janaha
- refers to the fifth chakra at the throat, vishuddha, which is responsible for the human plane (where great spiritual darkness ends): Jana Loka.
Om Tapaha
- refers to the sixth chakra at the third eye, ajna, which is responsible for the plane of austerity or penance: Tapas Loka.
Om Satyam
- refers to the seventh chakra at the crown of the skull, sahasrara, which is responsible for the reality or truth plane: Satyam Loka.
I thought about this again recently, and decided to take a look into chakras a little bit again, as a reminder, using the book Chakras: Energy Centers of Transformation by Harish Johari and relating them to the Gayatri. The gayatri addresses the ruling planes (lokas) of each chakra as follows.
Om Bhuh
- refers to the first chakra at the root (mul) of our spine, muladhara, which is responsible for the physical plane: Bhu Loka
Om Bhuvaha
- refers to the second chakra in the reproductive region, svadhishthana, which is responsible for the astral plane: Bhurvar Loka
Om Savaha
- refers to the third chakra at the navel region, manipura, which is responsible for the celestial plane: Sva Loka.
Om Mahaha
- refers to the fourth chakra at the heart, anahata, which is responsible for the plane of balance: Maha Loka.
Om Janaha
- refers to the fifth chakra at the throat, vishuddha, which is responsible for the human plane (where great spiritual darkness ends): Jana Loka.
Om Tapaha
- refers to the sixth chakra at the third eye, ajna, which is responsible for the plane of austerity or penance: Tapas Loka.
Om Satyam
- refers to the seventh chakra at the crown of the skull, sahasrara, which is responsible for the reality or truth plane: Satyam Loka.
Saturday, May 2, 2009
Surya Namaskar B in Sanskrit
How silly...easy to add a few steps for surya namaskar B in sanskrit.
- Tadasana (mountain pose)
- Utkatasana (fierce pose)
- Utanasana (intense stretch, forward bend)
- "Flat Back"
- Chaturanga Dandasana (four-limbed staff/spine pose)
- Urdva Mukha Svanasana (upward-facing dog)
- Adho Mukha Svanasana (downward-facing dog)
- Virabadrasana A, Right (warrior A on right side)
- Chaturanga Dandasana
- Urdva Mukha Svanasana
- Adho Mukha Svanasana
- Virabadrasana A, Left (warrior A on left side)
- Chaturanga Dandasana
- Urdva Mukha Svanasana
- Adho Mukha Svanasana
- "Flat Back"
- Utanasana
- Utkatasana
- Tadasana
Friday, May 1, 2009
Surya Namaskar A in Sanskrit
As I am trying to learn poses in sanskrit, I decided to memorize surya namaskara A in sanskrit.
- Tadasana (mountain pose)
- Urdva Hastasana (upward salute)
- Utanasana (intense stretch, forward bend)
- "Flat Back" (can't find the sanskrit for this, Iyengar describes this as the first of two utanasanas, the second one being the forward bend done in step 3)
- Chaturanga Dandasana (four-limbed staff/spine pose) a low plank pose
- Urdva Mukha Svanasana (upward-facing dog)
- Adho Mukha Svanasana (downward-facing dog)
- "Flat Back" (ie utanasana "A")
- Utanasana
- Urdva Hastasana
- Tadasana
Thursday, April 30, 2009
Effort in Asana
Everything in life has equilibrium, the “happy medium”. I believe this is also true for the amount of effort one places on their asana practice. Effort may be in the form of the physical strength necessary to keep muscles and bones steady in a posture. Effort may also be exerted to control the breath and ensuring long, deep, inhales match long, deep, exhales while practicing. And effort may be exercised to still random thoughts and in steering the mind to focus and concentrate during practice.
If I do not put enough effort into my practice, my posture wobbles, my breath is uneven or my mind wanders and I lose touch with my practice and my self. If I exert too much effort, I could tear a muscle, get dizzy or forget where I am and what I am doing. Although, it is very rare (if ever?) that I would exert too much effort on stilling my thoughts—my mind is a very wild place that needs much effort to control.
Another point that is also true of effort is that it changes each time you practice. The effort I put into the physical asana when I began practicing yoga several years ago was very weak compared to the effort I exert now, mostly because my body was untrained, or I was unsure of what I was doing. My effort then was on watching the teacher, trying to see what she was doing and copy it. Or I would back off on a pose because I did not feel good in it. Now that I know more about the poses after practicing them for years, I exercise less effort on how “correct” the pose looks and more effort on how I can settle into and enjoy the posture. The focus of my effort in asana has shifted.
I also exert more effort in engaging muscles and bandhas and also more effort into controlling my breath than I did when I began. Again, practice makes it easier, but as my practice matures, I discover new things about my practice to which I explore.
For instance, I recently began focusing more on my lungs. I learned more about the lungs and how they work, so I have begun to put effort into feeling and investigating my lungs. I learned that the lungs have three lobes. While lying in bed one night, I took several long breaths, filling and emptying my lungs. I realized that there were two very subtle pauses in both the full inhale and full exhale, separating my breath into three sections. It was like driving a car over small cracks in the road—if you did not see them and know they were there before, you otherwise would never have noticed the light "tap" of the wheels over them.
I also learned about pulmonary pressure and how the diaphragm works. The diaphragm also has a happy medium. Full inhale creates effort on the diaphragm to contract, and when it relaxes, it brings the lungs to a neutral breathing area. Effort on the ribcage muscles (I think) to contract allows the lungs to exhale completely, then it relaxes back to equilibrium.
Too much effort, too little effort? It is a question to apply on effort in asana from day-to-day. One day I may find it easy to do a pose, the next day difficult! It depends on my energy and how my body, mind and breath are tuned together. Every time I practice, I adjust levels of effort to ensure the equilibrium is maintained.
If I do not put enough effort into my practice, my posture wobbles, my breath is uneven or my mind wanders and I lose touch with my practice and my self. If I exert too much effort, I could tear a muscle, get dizzy or forget where I am and what I am doing. Although, it is very rare (if ever?) that I would exert too much effort on stilling my thoughts—my mind is a very wild place that needs much effort to control.
Another point that is also true of effort is that it changes each time you practice. The effort I put into the physical asana when I began practicing yoga several years ago was very weak compared to the effort I exert now, mostly because my body was untrained, or I was unsure of what I was doing. My effort then was on watching the teacher, trying to see what she was doing and copy it. Or I would back off on a pose because I did not feel good in it. Now that I know more about the poses after practicing them for years, I exercise less effort on how “correct” the pose looks and more effort on how I can settle into and enjoy the posture. The focus of my effort in asana has shifted.
I also exert more effort in engaging muscles and bandhas and also more effort into controlling my breath than I did when I began. Again, practice makes it easier, but as my practice matures, I discover new things about my practice to which I explore.
For instance, I recently began focusing more on my lungs. I learned more about the lungs and how they work, so I have begun to put effort into feeling and investigating my lungs. I learned that the lungs have three lobes. While lying in bed one night, I took several long breaths, filling and emptying my lungs. I realized that there were two very subtle pauses in both the full inhale and full exhale, separating my breath into three sections. It was like driving a car over small cracks in the road—if you did not see them and know they were there before, you otherwise would never have noticed the light "tap" of the wheels over them.
I also learned about pulmonary pressure and how the diaphragm works. The diaphragm also has a happy medium. Full inhale creates effort on the diaphragm to contract, and when it relaxes, it brings the lungs to a neutral breathing area. Effort on the ribcage muscles (I think) to contract allows the lungs to exhale completely, then it relaxes back to equilibrium.
Too much effort, too little effort? It is a question to apply on effort in asana from day-to-day. One day I may find it easy to do a pose, the next day difficult! It depends on my energy and how my body, mind and breath are tuned together. Every time I practice, I adjust levels of effort to ensure the equilibrium is maintained.
Monday, April 27, 2009
Memorizing Sanskrit: Standing Sequence
Yesterday, I spent time memorizing the Sanskrit names of the poses in the standing sequence in order. I used David Swenson's book to look at the parts of the names (i.e. pada = foot, hasta = hand, uttana = intense). Once I recognized the patterns, I could put the names together. I said them out loud over and over. By the evening I was able to stumble through without looking at the book for hints.
This morning, I went through them again. Then, in practice this evening in the studio, before I did each pose, I whispered the name into my hands. Here they are in order from my memory:
This morning, I went through them again. Then, in practice this evening in the studio, before I did each pose, I whispered the name into my hands. Here they are in order from my memory:
- Padangustasana
- Padahastasana
- Uttitatrikonasana
- Parivrittatrikonasana
- Uttitaparsvakonasana
- Parivrittaparsvakonasana
- Prasaritapadattonasana (4)
- Parsvottanasana
- Uttitahastapadangustasana (4)
- Ardabadapadmasana
- Utkatasana
- Virabadrasana (2)
Saturday, April 25, 2009
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.
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.
Friday, April 24, 2009
Summer feeling in the air
Today the weather was wonderful. It makes me think that we are going to pay for it later and have lots of rain. We do need some for the new sprouts.
But the weather was great for a 5 year old chomping at the bit to play outside. By the end of the day, the neighborhood was full of wet kids having fun in the sunshine and warmth with sprinklers and squirt guns. It's a chaotic, yet beautiful, sight to behold.
But the weather was great for a 5 year old chomping at the bit to play outside. By the end of the day, the neighborhood was full of wet kids having fun in the sunshine and warmth with sprinklers and squirt guns. It's a chaotic, yet beautiful, sight to behold.
Tuesday, April 21, 2009
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.
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.
Monday, April 20, 2009
Yoga insurance
Information on yoga teacher's insurance that I researched recently. Each individual may have specific needs and should call for specifics if they see a provider that appeals to them.
1. Health Providers Service Org (1-800-982-9491)
Coverage: $1M per occurrence / $3M aggregate
- No deductible
- Professional liability coverage
- Personal Injury coverage
- $500 / $10K property damage
- $2K / $100K medical expenses
- NO sexual abuse liability coverage
- Disability insurance option available separately
Proof of certificate or license required (Yoga Alliance accepted. If not Yoga Alliance, you may submit other certificate to HPSO for review)
Required HPSO dues: $1.00 (one dollar)
Full-time annual rate: $150.00
Part-time (teach less than 24 hours/week) rate: $100.00
Underwriters: American Casualty Company of Reading, Pennsylvania, a CNA company
2. Fitness and Wellness Insurance (1-800-395-8075)
*NOTE: Yoga Journal Benefits Plus and NAMASTA use Fitness and Wellness Insurance; coverage outlined below. You can get the same F&WI as a member of Yoga Alliance, Kripalu Yoga Teacher's Association, Integral Yoga Teachers Association, Iyengar Yoga National Association of the United States and others found on www.fitnessandwellness.com
Coverage: $2M occurrence / $4M aggregate
- No Deductible
- Professional liability
- Personal Injury
- $100,000 property damage
- $2500 medical expenses
- $100K / $300K sexual abuse liability
NO Occupational accident insurance option available. It is stated on their PDF files online, but I called and spoke directly and was told it is no longer available. Call your membership organizations for other disability insurance options.
Additional costs: Must be a member of one of above mentioned organizations. (i.e. NAMASTA dues are $99, Yoga Alliance is $55 for basic RYT).
No proof of certificate required (but may be required by membership organizations)
Full-time rate: $205/year
Part-time rate (teach less than 6 (six) hours a week): $145
Underwriters: Philadelphia Insurance Company
3. Yoga Journal's Benefits Plus (Fitness and Wellness Insurance)
Coverage outlined in F&WI above except disability insurance from Northwestern Mutual option available separately.
Required Benefits Plus annual dues: $55 (see Yoga Journal online for list of benefits)
Fitness and Wellness insurance "discount" rate: $185/year (less $15.95 if you decline the subscription to Yoga Journal)
Part-time rate (teach less than 6 (six) hours a week): $125
No proof of certificate required.
4. Sports and Fitness Insurance Corporation (800-844-0536)
Coverage: $1M occurrence / $3M aggregate (call for pricing and sub-limits ranging from 500K / $1M to $2M / $3M )
- No deductible
- Professional liability
- Personal injury
- Property damage
- $10K “no fault” coverage on medical expenses
- $100K/$300K sexual abuse liability
Occupational accident insurance option available separately
Proof of certification NOT required to get insurance. Will be required if a claim is filed against you
Insurance rate: $200
No Part-time rate
Underwriters: Liberty Mutual
5. Venbrook Insurance (800-991-3080)
Coverage: $1M occurrence / $3M aggregate - (call for pricing and sub-limits on options up to $2M / $5M)
- No deductible
- Professional liability
- Personal injury
- Property damage
- $2500 medical expenses
- $100K/$300K sexual abuse liability
No disability insurance option available
No certification or membership required
Insurance rate: $210
No part-time rate
Underwriters: Philadelphia Insurance Company
1. Health Providers Service Org (1-800-982-9491)
Coverage: $1M per occurrence / $3M aggregate
- No deductible
- Professional liability coverage
- Personal Injury coverage
- $500 / $10K property damage
- $2K / $100K medical expenses
- NO sexual abuse liability coverage
- Disability insurance option available separately
Proof of certificate or license required (Yoga Alliance accepted. If not Yoga Alliance, you may submit other certificate to HPSO for review)
Required HPSO dues: $1.00 (one dollar)
Full-time annual rate: $150.00
Part-time (teach less than 24 hours/week) rate: $100.00
Underwriters: American Casualty Company of Reading, Pennsylvania, a CNA company
2. Fitness and Wellness Insurance (1-800-395-8075)
*NOTE: Yoga Journal Benefits Plus and NAMASTA use Fitness and Wellness Insurance; coverage outlined below. You can get the same F&WI as a member of Yoga Alliance, Kripalu Yoga Teacher's Association, Integral Yoga Teachers Association, Iyengar Yoga National Association of the United States and others found on www.fitnessandwellness.com
Coverage: $2M occurrence / $4M aggregate
- No Deductible
- Professional liability
- Personal Injury
- $100,000 property damage
- $2500 medical expenses
- $100K / $300K sexual abuse liability
NO Occupational accident insurance option available. It is stated on their PDF files online, but I called and spoke directly and was told it is no longer available. Call your membership organizations for other disability insurance options.
Additional costs: Must be a member of one of above mentioned organizations. (i.e. NAMASTA dues are $99, Yoga Alliance is $55 for basic RYT).
No proof of certificate required (but may be required by membership organizations)
Full-time rate: $205/year
Part-time rate (teach less than 6 (six) hours a week): $145
Underwriters: Philadelphia Insurance Company
3. Yoga Journal's Benefits Plus (Fitness and Wellness Insurance)
Coverage outlined in F&WI above except disability insurance from Northwestern Mutual option available separately.
Required Benefits Plus annual dues: $55 (see Yoga Journal online for list of benefits)
Fitness and Wellness insurance "discount" rate: $185/year (less $15.95 if you decline the subscription to Yoga Journal)
Part-time rate (teach less than 6 (six) hours a week): $125
No proof of certificate required.
4. Sports and Fitness Insurance Corporation (800-844-0536)
Coverage: $1M occurrence / $3M aggregate (call for pricing and sub-limits ranging from 500K / $1M to $2M / $3M )
- No deductible
- Professional liability
- Personal injury
- Property damage
- $10K “no fault” coverage on medical expenses
- $100K/$300K sexual abuse liability
Occupational accident insurance option available separately
Proof of certification NOT required to get insurance. Will be required if a claim is filed against you
Insurance rate: $200
No Part-time rate
Underwriters: Liberty Mutual
5. Venbrook Insurance (800-991-3080)
Coverage: $1M occurrence / $3M aggregate - (call for pricing and sub-limits on options up to $2M / $5M)
- No deductible
- Professional liability
- Personal injury
- Property damage
- $2500 medical expenses
- $100K/$300K sexual abuse liability
No disability insurance option available
No certification or membership required
Insurance rate: $210
No part-time rate
Underwriters: Philadelphia Insurance Company
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