Therapeutics X5
Yesterday, 5 yoga instructors of a similar style (myself included) came together in a lovely studio - Living Yoga Center - in Temecula, CA, for 4 hours.
Why? To offer a gift to our community.
What was the gift? A means to yoga (in other words, a chance to walk in, talk to a yoga instructor about the physical 'issues' that are inhibiting their practice, or holding them back from beginning a practice). At no charge, by the way. We also provided snacks and live music!
And, what happened? We had a lovely opportunity to each spend the time with at least 3 students (or potential students), discussing their 'issue', exploring ways to work with and around it, and offering some movement examples to take home or into their next class. When one of us was idle, we included that person in our 'consultations'; sharing information; getting 'second opinions', so to speak.
4 hours is a long time for just 3 students each, what else did you do? First, realize these students were either new to the practice or very seasoned. As such, they either had a ton of questions or they needed to have more introduction to the practice. Each needed time -- I'd say 45 minutes to an hour of talk, 'try this, now try that', more transmission of information, then - perhaps - simply chatting. The newer students, we observed later, clearly were a bit worn out by these sessions - not surprising. You try something brand new, focus intently for 45 minutes, and see how you feel when done.
And the leftover time? We talked amongst ourselves about our latest 'ah--ha' moments; what we had learned from each other or from another source that we felt would be valuable to the group.
We also drank chai and laughed and snacked on fruit, dark chocolate pretzels, and coconut cookies.
What were your three? I had one student struggling with the residual discomfort of healing plantar fasciitis compounded by a heel spur. Another, new to yoga, dealing with knee and hip discomfort. And, the third, some hamstring and psoas tightness.
How about the others? Well, I can't say - I was pretty involved on my own three. I think we all had some interesting and challenging times.
What's the first thing you do when beginning to work with someone? Then what did you do?
Will you do it again? YES! and, the other instructors feel similarly. It was fun, it was great learning (for students and for us), and it expanded my skills - for sure.
So grateful that I was invited to participate. More grateful that students entrusted us to work with them.
Fun Saturday!
Today? Staff meeting, then some Grand-Dude time. Hope you have a great Sunday!
Why? To offer a gift to our community.
What was the gift? A means to yoga (in other words, a chance to walk in, talk to a yoga instructor about the physical 'issues' that are inhibiting their practice, or holding them back from beginning a practice). At no charge, by the way. We also provided snacks and live music!
And, what happened? We had a lovely opportunity to each spend the time with at least 3 students (or potential students), discussing their 'issue', exploring ways to work with and around it, and offering some movement examples to take home or into their next class. When one of us was idle, we included that person in our 'consultations'; sharing information; getting 'second opinions', so to speak.
4 hours is a long time for just 3 students each, what else did you do? First, realize these students were either new to the practice or very seasoned. As such, they either had a ton of questions or they needed to have more introduction to the practice. Each needed time -- I'd say 45 minutes to an hour of talk, 'try this, now try that', more transmission of information, then - perhaps - simply chatting. The newer students, we observed later, clearly were a bit worn out by these sessions - not surprising. You try something brand new, focus intently for 45 minutes, and see how you feel when done.
And the leftover time? We talked amongst ourselves about our latest 'ah--ha' moments; what we had learned from each other or from another source that we felt would be valuable to the group.
We also drank chai and laughed and snacked on fruit, dark chocolate pretzels, and coconut cookies.
What were your three? I had one student struggling with the residual discomfort of healing plantar fasciitis compounded by a heel spur. Another, new to yoga, dealing with knee and hip discomfort. And, the third, some hamstring and psoas tightness.
How about the others? Well, I can't say - I was pretty involved on my own three. I think we all had some interesting and challenging times.
What's the first thing you do when beginning to work with someone? Then what did you do?
- I did some query about the onset (how did whatever happen, especially if it was an injury?; duration?; what other stuff had they done?) Kind of reminded me of the history & physicals our physicians do.
- Then, I did a bit of observation - just looking (which can be a bit unnerving to the student -- like, 'what is she looking at?'). As I've been taught, the observation began at the feet and moved upward (remember, many things develop from the way a student stands and/or walks). Even with a hamstring pull, I did this observation.
- I then shared my initial thoughts, and offered a few movement suggestions.
- More talk, more movement.
Will you do it again? YES! and, the other instructors feel similarly. It was fun, it was great learning (for students and for us), and it expanded my skills - for sure.
So grateful that I was invited to participate. More grateful that students entrusted us to work with them.
Fun Saturday!
Today? Staff meeting, then some Grand-Dude time. Hope you have a great Sunday!
OF TOMATOES AND ENSTACY
"The practice of yoga helps us connect with that part of ourselves that is always virgin and untouched: the place within us that can never be damaged. While pain may be the catalyst that brings us to yoga practice, it is joy that renews our commitment. As our glimpses of calm and clarity become more frequent, and as our response to the challenges of life becomes more skillful, we wish to practice not simply to get ourselves out of a fix, but also to strengthen our connection with the base state of contentment. The joy that I refer to is not the climactic high we associate with excitement or stimulation, but a deep sense of awe and wonder that can suffuse the most ordinary things and the most ordinary moments. This joy arises out of our own intrinsic nature and does not depend on external circumstances. Thus one of the highest expressions of this state of being, samadhi, is translated most accurately not as ecstasy, which means "to stand outside the ordinary self", but enstacy, which means "to stand inside the Self". "
(A quote from Donna Farhi, that I found online when 'googling' the
word enstacy - A word coined by Georg Feuerstein.)
As I re-typed the above paragraph, I had a great sense of gratitude to Geri Portnoy for introducing me to this word. I also kept thinking, to myself, 'yup, that's us -- the Wisdom Warriors'.
Geri led our practice yesterday, taking time to tell us the story of tomatoes and a recent trip to the midwest (you had to be there). Her theme correlated to 'enstacy', sharing much of what is written above. She then took us through a hot (as in temperature) practice, leaving my mat a bit soggy, my hair a mess, what little make-up I had on - gone.
Why do I think this quote applies to us? Well, some of us began the practice for just what is stated -- to get ourselves out of a fix -- be it pain from an injury; stagnated physical conditioning (need something new); depressed or out of sorts, maybe -- like that.
I also know that some of us came just out of curiosity or at a friend's request -- owning a yoga studio and watching people come and go, taught me that. The people who stay in the practice - no matter how or why they started - do become more clear, more skillful, more contented.
And, as I looked around the room at the women practicing alongside me, I see that -- a contentment, yet tied to a desire to know more, to experience more, to 'stand inside the self' if only for 2 hours once a week.
For me, it is not about the 'big pose' (how/when do I get there, and will there be a photographer around), it's about the 'pieces and parts' -- how does that foot feel wrapped around your triceps? can I feel/sense the tip of my shoulder blades? -- like that (and, something I've said before).
So, add this new word to my vocabulary - enstacy. Thanks, Geri.
The week has been good - a great class at the Fallbrook Library on Monday (3pm & free). We took a bus ride (thanks, Christina) north to bakasana (crow). Fun ride! Tuesday's therapeutics class presented with one sore neck (actually everyone could relate to that complaint), a sore knee, and a chronic condition. The prenatal class turned into a private -- I'm hoping that was the result of the extreme heat that day. Once again, tho, these things happen for a reason, and - since the young mother was struggling with some hip issues - we were able to focus on that.
Today? Another Therapeutic/Gentle class at YogaForLife (12:30pm), and Basics at Living Yoga (4pm).
Hope your Thursday is great! Since it sounds like almost everywhere is dealing with higher than normal temps, stay cool, wherever you are.
THE USUAL, PLUS A FEW OTHER NOTES
Yup, you guessed it -- Wisdom Warriors (the practice for 50+ year olds) happened yesterday. But more about that in a few paragraphs.
I spent the past weekend visiting with my family, small as it is. This meant an early morning plane ride, one connection, arriving in Spokane at noon on Friday. I then spent time with my Mother, my cousin and his wife (I did say small family, didn't I? There are others in this 'small', just didn't get to see them this trip.). Left Monday morning -- same drill: early flight - one connection - home by 12:30pm, in time to drive back to Fallbrook for the Library Class.
What a class it was -- well worth the early rise, the plane rides, the long drive -- 30 students! Be still my heart! I think the only time I've had more than 30 students was when I did a lunchtime presentation to a group of 100 or so IRS managers in Utah - all in business clothes and many seated. But, they could still breathe and so that's what we did -- breathe, stretch, twist, etc. But, back to the library.
Because many have done yoga somewhere, sometime, and have been regularly attending this class, I've been gradually increasing the intensity a bit (with modifications offered, since there are still newer people in the room). We moved towards bound parsvakonasana, accompanied by lots of groans and grunts; nevertheless, everyone gave it a try - some with the help of a strap.
Tuesday, Therapeutic/Gentle Yoga turned into a private. Not such a bad thing when the student is struggling with pain in many areas. But, as she pointed out -- one of the reasons to come to class is to get out of the house, away from her computer and into a setting with other people. Not that I'm not a person, but you get her drift, I hope. That class done, I waited a bit and it was time for Prenatal Yoga. I've got a few regulars - a newer crop of expecting young women - which makes it fun. Still honing my skills on that niche.
Wednesday morning was spent subbing for a friend's Intermediate/Advanced class; something I don't do often. Way out of my comfortable niche area, but do-able. I just don't have that 'kick-ass' look about me, I guess. It turned out to be a great group - 4 regulars, 3 of whom brought their teen or adult children. The best part? I asked the youngest of this class to modify his down dog - take a narrower stance, bend his knees slightly and lengthen through his back. Not only did he do it, but he remembered each time we went back to down dog!! Another 'be still my heart' moment!
And what about WISDOM WARRIORS, you ask? Photographer in the room! Big time yoga magazine may publish a blurb and photo about the class, plus we want to plaster ourselves all over Facebook.
Out of the box (aka, from the start), Uttanasana (a long one), down dog, parsvakonasana, trichonasana, ardha chandrasana, chapasana, parvritta chandrasana, warrior I, warrior III. And, that was just the beginning. I could rattle off a lot of pose names, let me just say that we did many things, all challenging, all mind (and back) bending. For 2 hours.
I am not complaining, because in each of the poses we did yesterday (even if I couldn't do it), I was able to see change in myself -- I either felt stronger, or I could isolate something I wasn't able to a week or month ago, or I could ground a hip. As I've said, for me the pieces and parts of this practice (and its poses) make my day. Love it.
Today? Teaching again -- Gentle/Therapeutic at 12:30, Yoga For Life; then Basics at 4pm, Living Yoga Center -- both studios are in Temecula.
Hope your Thursday is grand!
I spent the past weekend visiting with my family, small as it is. This meant an early morning plane ride, one connection, arriving in Spokane at noon on Friday. I then spent time with my Mother, my cousin and his wife (I did say small family, didn't I? There are others in this 'small', just didn't get to see them this trip.). Left Monday morning -- same drill: early flight - one connection - home by 12:30pm, in time to drive back to Fallbrook for the Library Class.
What a class it was -- well worth the early rise, the plane rides, the long drive -- 30 students! Be still my heart! I think the only time I've had more than 30 students was when I did a lunchtime presentation to a group of 100 or so IRS managers in Utah - all in business clothes and many seated. But, they could still breathe and so that's what we did -- breathe, stretch, twist, etc. But, back to the library.
Because many have done yoga somewhere, sometime, and have been regularly attending this class, I've been gradually increasing the intensity a bit (with modifications offered, since there are still newer people in the room). We moved towards bound parsvakonasana, accompanied by lots of groans and grunts; nevertheless, everyone gave it a try - some with the help of a strap.
Tuesday, Therapeutic/Gentle Yoga turned into a private. Not such a bad thing when the student is struggling with pain in many areas. But, as she pointed out -- one of the reasons to come to class is to get out of the house, away from her computer and into a setting with other people. Not that I'm not a person, but you get her drift, I hope. That class done, I waited a bit and it was time for Prenatal Yoga. I've got a few regulars - a newer crop of expecting young women - which makes it fun. Still honing my skills on that niche.
Wednesday morning was spent subbing for a friend's Intermediate/Advanced class; something I don't do often. Way out of my comfortable niche area, but do-able. I just don't have that 'kick-ass' look about me, I guess. It turned out to be a great group - 4 regulars, 3 of whom brought their teen or adult children. The best part? I asked the youngest of this class to modify his down dog - take a narrower stance, bend his knees slightly and lengthen through his back. Not only did he do it, but he remembered each time we went back to down dog!! Another 'be still my heart' moment!
And what about WISDOM WARRIORS, you ask? Photographer in the room! Big time yoga magazine may publish a blurb and photo about the class, plus we want to plaster ourselves all over Facebook.
Do you know what happens when you put a camera in the room with Desiree Rumbaugh?
Out of the box (aka, from the start), Uttanasana (a long one), down dog, parsvakonasana, trichonasana, ardha chandrasana, chapasana, parvritta chandrasana, warrior I, warrior III. And, that was just the beginning. I could rattle off a lot of pose names, let me just say that we did many things, all challenging, all mind (and back) bending. For 2 hours.
Most frequently heard phrase during those 2 hours? "o.k., now let's try this . . ."
I am not complaining, because in each of the poses we did yesterday (even if I couldn't do it), I was able to see change in myself -- I either felt stronger, or I could isolate something I wasn't able to a week or month ago, or I could ground a hip. As I've said, for me the pieces and parts of this practice (and its poses) make my day. Love it.
Today? Teaching again -- Gentle/Therapeutic at 12:30, Yoga For Life; then Basics at 4pm, Living Yoga Center -- both studios are in Temecula.
Hope your Thursday is grand!
INSPIRATION: ROLLING (& SOME OTHER STUFF)
Each week, I've posted about my experience in the Wisdom Warrior practice (for 50+ year olds). It's become a habit of sorts, and an inspiration to write during a time of flux in the Anusara world.
Yesterday was no different. The only difference, I'd add, is that Geri led the practice for us (Desiree is in Kripalu, I think, teaching other lucky people).
One of the remarkable things about Geri is her level of 'calm'. I've never seen her flustered, never out of sorts, never in that near-panic state some of us experience regularly. Yesterday was no different -- calm, controlled, deliberate in speech, and - also - having some fun with us. Good stuff!
And, the 'rolling' part -- well, that describes my yoga experience during the 2 hour practice yesterday. Seems I did more rolling than usual -- as in rolling out of poses, rolling into my partner's support in handstand (???), rolling onto my head even (which, I might add, remained a bit tender for a while). What's good about 'rolling'? Well, it's NOT falling. You're close to the ground (if not on the ground), so it's not too painful (unless you roll onto your head); and, if you plan your 'roll' right, you'll end up in the supportive arms of your yoga partner (which is embarrassing, but not painful).
As my Mother used to say when I was learning to ski -- if you don't fall (or roll) once in a while, you're being too cautious; you're not 'going for it'. OK, OK, Mom. Got it, got the point.
The rest of my day yesterday? I taught an Intermediate/Advanced class in the morning (maybe that's the reason for my 'rolling' -- my equilibrium was thrown off by this change in teaching style). As I prepared in the days leading up to this experience, I kept hearing from others 'just kick their ___'s', and they'll be happy. I decided, instead, to use some of the sequencing tips I've picked up lately from Christina Sell, and lead the group towards a pose. Result? At the end of class, they were smiling. I even heard "I'll be sore tomorrow". Need I say more?
And the rest of the day? I treated myself to a healthy salad after the practice, then contentedly drove home in almost-rushhour traffic (which looks like rushhour traffic in most other towns).
Today? Teaching Gentle/Therapeutic Yoga at 12:30 at Yoga For Life, then Basics, 4pm at Living Yoga.
Hope you have a great Thursday!
Yesterday was no different. The only difference, I'd add, is that Geri led the practice for us (Desiree is in Kripalu, I think, teaching other lucky people).
One of the remarkable things about Geri is her level of 'calm'. I've never seen her flustered, never out of sorts, never in that near-panic state some of us experience regularly. Yesterday was no different -- calm, controlled, deliberate in speech, and - also - having some fun with us. Good stuff!
And, the 'rolling' part -- well, that describes my yoga experience during the 2 hour practice yesterday. Seems I did more rolling than usual -- as in rolling out of poses, rolling into my partner's support in handstand (???), rolling onto my head even (which, I might add, remained a bit tender for a while). What's good about 'rolling'? Well, it's NOT falling. You're close to the ground (if not on the ground), so it's not too painful (unless you roll onto your head); and, if you plan your 'roll' right, you'll end up in the supportive arms of your yoga partner (which is embarrassing, but not painful).
As my Mother used to say when I was learning to ski -- if you don't fall (or roll) once in a while, you're being too cautious; you're not 'going for it'. OK, OK, Mom. Got it, got the point.
The rest of my day yesterday? I taught an Intermediate/Advanced class in the morning (maybe that's the reason for my 'rolling' -- my equilibrium was thrown off by this change in teaching style). As I prepared in the days leading up to this experience, I kept hearing from others 'just kick their ___'s', and they'll be happy. I decided, instead, to use some of the sequencing tips I've picked up lately from Christina Sell, and lead the group towards a pose. Result? At the end of class, they were smiling. I even heard "I'll be sore tomorrow". Need I say more?
And the rest of the day? I treated myself to a healthy salad after the practice, then contentedly drove home in almost-rushhour traffic (which looks like rushhour traffic in most other towns).
Today? Teaching Gentle/Therapeutic Yoga at 12:30 at Yoga For Life, then Basics, 4pm at Living Yoga.
Hope you have a great Thursday!
AHHH, TO BE A ROCKIN' 60+ YEAR OLD
As I tapped and sang along to the playlist that Desiree Rumbaugh had for us yesterday (Wisdom Warriors), there was a brief, niggling thought that I was 'too old', 'too worldly', 'too cultured', to be singing along to Lady Gaga (and whoever else what on that list). Fortunately, I quickly put that out of my head -- one of the benefits of being 62 -- and went back to tapping and singing (loudly, I might add).
I must admit, this is one time each week that I let myself loose, let myself have some silly fun, let myself not be the adult in the room. (I can do 'silly' with my grand-dudes, but this is a different 'silly', if you get my drift.)
So, there we are, in down dog singing "we are young" to some song (sorry, Desiree, I am really bad at remembering names/authors of songs -- just good at singing along with them). I'm holding my own, feeling strong, doing the poses, and barely noticing that I might be tired (guess I wasn't tired). In the 2-hour practice yesterday, we did a full spectrum of poses -- arm balances, shoulder openers, back opening, hip opening -- she threw the kitchen sink at us, I think. A little taste of everything in one 2-hour period. We twisted, we went upside down, we helped each other, we wrapped our arms between and around our legs, we folded, we balanced, whew!
And, when it was over? Well, I still wasn't tired. Amazing. I'm amazed. I notice that my arms are getting stronger, that my shoulder isn't hurting like it was in the first few weeks, and that the one week where right foot, hip AND shoulder all hurt is a distant memory (thank goodness). I go upside down more easily and parvritta trichonasana? well, I nailed that one again (granted, it was better on one side than the other, but isn't that often the case?).
The best part? That I was able to share this experience with a good friend. A friend who once was just a social acquaintance (18 years ago), but stumbled on me via this blog and our yoga, a while back. We've been fast blog and Facebook friends since. And, when she knew she was coming to San Diego from Michigan, she made plans to include the Wisdom Warrior's practice in her itinerary. She was on the mat next to me yesterday, having fun (I believe), and doing the work. Even better? It was her birthday! Hope you have a great year, Lesley. Look forward to seeing you again, somewhere, sometime soon. Thanks for spending part of your birthday day with me and the wise ones!
My plans for today? Teaching Gentle Yoga at 12:30 at Yoga For Life; then to Living Yoga to teach Basics.
Hope you all have a great Thursday, and don't be afraid to sing along once in a while (loudly). It's great fun!
I must admit, this is one time each week that I let myself loose, let myself have some silly fun, let myself not be the adult in the room. (I can do 'silly' with my grand-dudes, but this is a different 'silly', if you get my drift.)
So, there we are, in down dog singing "we are young" to some song (sorry, Desiree, I am really bad at remembering names/authors of songs -- just good at singing along with them). I'm holding my own, feeling strong, doing the poses, and barely noticing that I might be tired (guess I wasn't tired). In the 2-hour practice yesterday, we did a full spectrum of poses -- arm balances, shoulder openers, back opening, hip opening -- she threw the kitchen sink at us, I think. A little taste of everything in one 2-hour period. We twisted, we went upside down, we helped each other, we wrapped our arms between and around our legs, we folded, we balanced, whew!
And, when it was over? Well, I still wasn't tired. Amazing. I'm amazed. I notice that my arms are getting stronger, that my shoulder isn't hurting like it was in the first few weeks, and that the one week where right foot, hip AND shoulder all hurt is a distant memory (thank goodness). I go upside down more easily and parvritta trichonasana? well, I nailed that one again (granted, it was better on one side than the other, but isn't that often the case?).
The best part? That I was able to share this experience with a good friend. A friend who once was just a social acquaintance (18 years ago), but stumbled on me via this blog and our yoga, a while back. We've been fast blog and Facebook friends since. And, when she knew she was coming to San Diego from Michigan, she made plans to include the Wisdom Warrior's practice in her itinerary. She was on the mat next to me yesterday, having fun (I believe), and doing the work. Even better? It was her birthday! Hope you have a great year, Lesley. Look forward to seeing you again, somewhere, sometime soon. Thanks for spending part of your birthday day with me and the wise ones!
My plans for today? Teaching Gentle Yoga at 12:30 at Yoga For Life; then to Living Yoga to teach Basics.
Hope you all have a great Thursday, and don't be afraid to sing along once in a while (loudly). It's great fun!
PROGRESS & SUPERHEROES
In my practice, progress is not measured by what outstanding pose I can master (though, I would accept that). Rather, I measure progress in small pieces and parts - like, how straight can I get my leg(s) in a particular pose; or, 'wow, is that my inner thigh muscle firing?'; or, is my right shoulder blade moving as strongly as the left, etc., etc. That's how I measure progress.
Seems silly as I write it, but I feel good about those 'pieces and parts', and that's what is important to me about this practice.
Yesterday, in our Wisdom Warriors (WW) practice, another sign of 'progress' -- Leslie-style progress, that is.
Step back 8-9 weeks to the first WW practice. I have to admit my practice, at that time, had significantly diminished from what it was when I moved away from Salt Lake. I could list many reasons (excuses) for that, but - keeping it simple - will just say I wasn't paying much attention to MY practice.
Enter Desiree Rumbaugh, Geri Portnoy & an idea for a practice. (2 lady Superheroes riding in to my rescue.)
Week 1, Desiree asked us to come to hands and knees, separate our hands wider on our mats (partially off the mat, in fact, staying up on fingertips). Once set, we were to begin lowering our chest to the floor, keeping shoulder blades strongly engaged and hips in the air. With chest and chin on floor, everyone took a few breaths and then came out of the 'pose' - whatever it's called. Everyone, except me -- generally weak and struggling with a sore shoulder. I lowered a bit, but not all the way.
Week 8/9, Desiree calls for this 'pose', again. Be still my heart -- I place my hands, engage my shoulder blades, begin to lower. With chest and then chin on floor, I took a few breaths before coming out. AND, I repeated the move 2-3 times, I'm sure. AND, it felt good.
Ahhh, the power of practice; the power of friends; the power of Superheroes arriving at just the right time, just when you need them.
The rest of the practice, you ask? Backbends, backbends and more backbends. All shapes and forms, even some upside down ones. Urdhva is still escaping me, but after the above example, I am sure it is not far away.
Today? Therapeutic/Gentle Yoga at 12:30 at Yoga for Life; then 4pm Basics at Living Yoga (think backbends).
Hope you have a great Thursday!
Seems silly as I write it, but I feel good about those 'pieces and parts', and that's what is important to me about this practice.
Yesterday, in our Wisdom Warriors (WW) practice, another sign of 'progress' -- Leslie-style progress, that is.
Step back 8-9 weeks to the first WW practice. I have to admit my practice, at that time, had significantly diminished from what it was when I moved away from Salt Lake. I could list many reasons (excuses) for that, but - keeping it simple - will just say I wasn't paying much attention to MY practice.
Enter Desiree Rumbaugh, Geri Portnoy & an idea for a practice. (2 lady Superheroes riding in to my rescue.)
Week 1, Desiree asked us to come to hands and knees, separate our hands wider on our mats (partially off the mat, in fact, staying up on fingertips). Once set, we were to begin lowering our chest to the floor, keeping shoulder blades strongly engaged and hips in the air. With chest and chin on floor, everyone took a few breaths and then came out of the 'pose' - whatever it's called. Everyone, except me -- generally weak and struggling with a sore shoulder. I lowered a bit, but not all the way.
Week 8/9, Desiree calls for this 'pose', again. Be still my heart -- I place my hands, engage my shoulder blades, begin to lower. With chest and then chin on floor, I took a few breaths before coming out. AND, I repeated the move 2-3 times, I'm sure. AND, it felt good.
Ahhh, the power of practice; the power of friends; the power of Superheroes arriving at just the right time, just when you need them.
The rest of the practice, you ask? Backbends, backbends and more backbends. All shapes and forms, even some upside down ones. Urdhva is still escaping me, but after the above example, I am sure it is not far away.
Today? Therapeutic/Gentle Yoga at 12:30 at Yoga for Life; then 4pm Basics at Living Yoga (think backbends).
Hope you have a great Thursday!
THERAPEUTIC YOGA CLASSES
Each week, I teach 2 classes called "Therapeutic / Gentle Yoga". I was driving up to Temecula last week to the most recently added class, and thinking "I need to define this class. Like, what do I hope to accomplish? What do students want/need to receive from the class."
I have spent the following 7 days worrying about this -- a goal for my Therapeutic classes, a definition of the class purpose/mission.
After yesterday's class, I've adjusted my thinking a bit. This class is only definable to a point -- that being, that it is a class for students who are injured, hurting for some reason, out of shape, need a rest. Simple.
How did I arrive at this conclusion so quickly, after worrying about it for 6 days? Yesterday's class composition offered me the answer. It went like this:
Regular attendee: Myofascial tightening, pain throughout body
Regular attendee: MS
Regular attendee: Old knee injuries/surgery
Regular attendee: Plantar Fasciitis & heel spur
Regular attendee: Struggling with sore knees, a bit out of shape
Not-so-regular attendee (at least to this class): Sore right hip
How do you / can you define what each of these people need, and then work towards it? And, does any of this fit into any 'general' definable mold?
Last week, I commented in class that each student comes in with an expectation, a hoped-for goal for this yoga experience. Likewise, when I work with people, I set some individual goals for each of them. For example, in last week's class, an older student arrived who is struggling to regain and retain her active lifestyle after a rough winter of illness. What would my goal be for her? Since it was her first class with me, I set a 'draft' goal of strengthening her back and back-of-the-neck muscles, so that her rounded shoulders and forward-thrusting neck become a part of her history. That may change as I get to know her.
I find I do this with each of these students -- after working with them for a while in the class setting, I have goals for them which may stretch them a bit; take them a bit beyond their comfort zone. This has been the way I've been doing it; thinking about it, just made me realize my worry about a plan/goal/definition for this class was un-needed. I show up, they show up, and - together - we move forward.
Each student needs/wants something different from the class; however, the overriding goal for each, I've discovered (and known), is that they want to leave feeling better than when they arrived, and - perhaps - with some ideas of things to work on that may help their 'stuff'.
I believe I've commented before that these classes grow slowly (like 3 students for a year, then a jump, then plateau, then - hopefully - another jump). A recent 'jump' makes me believe that students are getting something of what they need from these classes.
Today? Excited for Wisdom Warriors with Desiree at 1pm!
Hope you have a great Wednesday!
I have spent the following 7 days worrying about this -- a goal for my Therapeutic classes, a definition of the class purpose/mission.
After yesterday's class, I've adjusted my thinking a bit. This class is only definable to a point -- that being, that it is a class for students who are injured, hurting for some reason, out of shape, need a rest. Simple.
How did I arrive at this conclusion so quickly, after worrying about it for 6 days? Yesterday's class composition offered me the answer. It went like this:
Regular attendee: Myofascial tightening, pain throughout body
Regular attendee: MS
Regular attendee: Old knee injuries/surgery
Regular attendee: Plantar Fasciitis & heel spur
Regular attendee: Struggling with sore knees, a bit out of shape
Not-so-regular attendee (at least to this class): Sore right hip
How do you / can you define what each of these people need, and then work towards it? And, does any of this fit into any 'general' definable mold?
Last week, I commented in class that each student comes in with an expectation, a hoped-for goal for this yoga experience. Likewise, when I work with people, I set some individual goals for each of them. For example, in last week's class, an older student arrived who is struggling to regain and retain her active lifestyle after a rough winter of illness. What would my goal be for her? Since it was her first class with me, I set a 'draft' goal of strengthening her back and back-of-the-neck muscles, so that her rounded shoulders and forward-thrusting neck become a part of her history. That may change as I get to know her.
I find I do this with each of these students -- after working with them for a while in the class setting, I have goals for them which may stretch them a bit; take them a bit beyond their comfort zone. This has been the way I've been doing it; thinking about it, just made me realize my worry about a plan/goal/definition for this class was un-needed. I show up, they show up, and - together - we move forward.
Each student needs/wants something different from the class; however, the overriding goal for each, I've discovered (and known), is that they want to leave feeling better than when they arrived, and - perhaps - with some ideas of things to work on that may help their 'stuff'.
I believe I've commented before that these classes grow slowly (like 3 students for a year, then a jump, then plateau, then - hopefully - another jump). A recent 'jump' makes me believe that students are getting something of what they need from these classes.
Today? Excited for Wisdom Warriors with Desiree at 1pm!
Hope you have a great Wednesday!
LONG WEEKENDS
Many people do vacation(s) and big trips in the Summer; us, we do long weekends. This past week was one of them. I flew up on Friday to Jackson, WY. We still own a small house in Driggs, ID, which was my destination (about 30 miles from Jackson). BTW, this has little to do with yoga, just FYI.
Howard met me (he'd been up there for 7 days already), we poked around Jackson, then had a nice and early dinner before driving over the pass to the west side of the Tetons and our second home. Mind you, this isn't a big house -- more of a cabin-house, meaning it has the amenities of a full-scale home but not as much space.
We use it, friends use it, and neighbors (who also fall into the 'friend' category) use it. What do we do up there? Well, flyfish - of course (catch & release). Maintenance - a house does not keep itself, even tho we have a great person who keeps track of the place. Yoga - Cate Stillman and Bridget Lyons own a studio in Driggs (YogaTejas) -- which, by the way, is for sale -- nice little town, loyal yoga community, great outdoor activities -- just a plug. Walk, hike, bike - this weekend, we walked. Relax - yes, some hours are spent just sitting and looking out at the Tetons or the fields surrounding the property. I highly recommend these activities (Well, maybe not the maintenance part, but everything comes with a 'price'.)
This weekend, I did everything but the yoga and fishing. I decided to spend as much of my time at the house as possible -- doing the maintenance stuff. It was good and valuable work, and I feel much better about taking the time for it. Some weekends, you just have to bite the bullet and do the 'not-so-much-fun' stuff. Plus, we have several sets of guests at the house over the next couple of months -- need to have it look decent.
The flight to Jackson was almost a nightmare (flight delay), but the return was a 'breeze'. If you have a chance, fly in or out of Jackson some time. A totally different experience than other airports. Everyone, and I mean everyone (including TSA agents), is courteous, friendly, helpful. After encountering many (in and out of airports) who are totally lacking in what I call the 'meet and greet' skills, this was a welcome and refreshing reminder of what travel can be like. The flights were on time returning, the shuttle to my car was there when I needed it, and the drive up I-5 slow, but steady. Home in time to feed dogs, who had spent the weekend with a great housesitter. Perfect ending.
Today? Teaching Therapeutic/Gentle and Prenatal at Living Yoga (2 & 4:30pm). Looking forward to it after a weekend away and re-charging.
Hope you have a great Tuesday!
Howard met me (he'd been up there for 7 days already), we poked around Jackson, then had a nice and early dinner before driving over the pass to the west side of the Tetons and our second home. Mind you, this isn't a big house -- more of a cabin-house, meaning it has the amenities of a full-scale home but not as much space.
We use it, friends use it, and neighbors (who also fall into the 'friend' category) use it. What do we do up there? Well, flyfish - of course (catch & release). Maintenance - a house does not keep itself, even tho we have a great person who keeps track of the place. Yoga - Cate Stillman and Bridget Lyons own a studio in Driggs (YogaTejas) -- which, by the way, is for sale -- nice little town, loyal yoga community, great outdoor activities -- just a plug. Walk, hike, bike - this weekend, we walked. Relax - yes, some hours are spent just sitting and looking out at the Tetons or the fields surrounding the property. I highly recommend these activities (Well, maybe not the maintenance part, but everything comes with a 'price'.)
This weekend, I did everything but the yoga and fishing. I decided to spend as much of my time at the house as possible -- doing the maintenance stuff. It was good and valuable work, and I feel much better about taking the time for it. Some weekends, you just have to bite the bullet and do the 'not-so-much-fun' stuff. Plus, we have several sets of guests at the house over the next couple of months -- need to have it look decent.
The flight to Jackson was almost a nightmare (flight delay), but the return was a 'breeze'. If you have a chance, fly in or out of Jackson some time. A totally different experience than other airports. Everyone, and I mean everyone (including TSA agents), is courteous, friendly, helpful. After encountering many (in and out of airports) who are totally lacking in what I call the 'meet and greet' skills, this was a welcome and refreshing reminder of what travel can be like. The flights were on time returning, the shuttle to my car was there when I needed it, and the drive up I-5 slow, but steady. Home in time to feed dogs, who had spent the weekend with a great housesitter. Perfect ending.
Today? Teaching Therapeutic/Gentle and Prenatal at Living Yoga (2 & 4:30pm). Looking forward to it after a weekend away and re-charging.
Hope you have a great Tuesday!
ROLE MODELS
"The over-50 crowd gets quite wild and funny when they are free from having to serve as role models. Independence of another sort!" - Ramosh Rao
This was part of a caption from under our new pic taken at the start of practice yesterday.
- - - - -
Quite a turnout for the Wisdom Warriors' 4th of July practice -- 30 in the room, according to Ramesh (did he count the camera person?). I worried that - because of the holiday - turnout might be sparse; but no, it was the opposite and did we celebrate.
The music was rockin', everyone was a bit more 'jazzed' than usual (meaning a bit more chatty), lots of laughter (which is usually the case), and some good/great/wonderful yoga. You know, that bendy, twisty, pretzel kind - the kind some people equate with yoga. It's also the kind I find most challenging; if you know my history (golf, running, weights) - you can guess why. Little flexibility, but lots of desire.
From a vague beginning "let's just do a well-rounded practice" (per Desiree), the tempo quickly shifted to twists, hamstring openers, with some quad stretches thrown in (just to make them feel included). A personal first for me - a stable parvritta trichonasana (revolved triangle) WITH lower hand on OUTSIDE of front foot (must be all that rib knitting, tailbone scooping stuff).
The best? That pose where you take one foot out front, extend the other behind; kind of like the splits, but not the 'cheerleader' splits -- these you need to square your hips as you move the legs away from one another. I purposely wrote the beginning of this paragraph in this way to demonstrate the manner in which the pose was 'called' to us -- "take your right leg out in front of you, as you slide your left leg back". But, we fooled her; we all knew what she was talking about -- that "H" pose. You can't fool a room full of 50+-year-olds that easily, you know.
After 2 hours of this type of twisting, opening, movement, I still felt strong; in fact, all through the practice I felt strong. To me, that is a sign that this practice, this pushing myself beyond my comfort zone is working. And, it's fun work.
Following the fun, we had a party! Went to a fellow Warriors' beautiful home overlooking the beach and ocean, enjoyed great food and new friends. Great finale to this 4th of July.
Today? Therapeutic Yoga at Yoga for Life, 12:30pm; then Basics at Living Yoga, 4pm (can you say that "H" word anyone?)
Today? Therapeutic Yoga at Yoga for Life, 12:30pm; then Basics at Living Yoga, 4pm (can you say that "H" word anyone?)
Have a great July 5, everyone!
24 PEOPLE
In keeping with the last post title, I made it easy on myself -- 24 people is the number in my Library class yesterday. Be still my heart!
This is, by far, the largest class I teach. As I've said before, it's free and I am sure that accounts for the attendance numbers. However, there are enough of those 24 who are 'regulars' to make me believe I'm doing something right. Personally, I don't think I'd return again and again if I didn't think it was worth my time, even if it was free.
So, I am looking out at the 'sea of faces' (7 of whom are new to me), and wondering 'what to teach'. FYI, this class is tough to plan for since composition shifts each week. But, my goal is to move them along strength-wise and pose-knowledge wise -- no matter what their experience level. I've been working triangle in classes this week, so that is where we went; with a dose of down dog refinement thrown in.
When teaching a pose like triangle, my first goal is to let students know what the 'right' stance is and - in this case - the desired distance between feet is good to know. Even if ankles as wide as wrists (with arms extended) is too wide for them, at least they know; it's a goal they can work towards, rather than staying in a modified, short stance. Then, I'd like students to realize it's hand (fingertips) to the floor outside the front calf; rather than hand on a block or shin (which is fine, but sometimes we get stuck in the modifications).
Moving up the pose, once foundation is set, I'd like to see the hip of the front leg in line with that leg, rather than jutting out to the side. As well, side body(s) long. Then, the nemesis -- the top arm.
What about the top arm? In my thinking the top arm is the icing on the cake, the final step in extending into the pose. But, for many, the arm going up happens as soon as they begin to bend over. So, in my classes, I ask students to wait, with the hand of the top arm resting on the hip. What are we waiting for -- for the heart to open, the shoulders to stack, the pose to form from feet to pelvis and up into torso. Once set, that's when the top arm goes up -- at least, in my classes, hopefully.
Yesterday, we did a bit of partner work to experience the 'see-saw' principle happening in the top arm. In many cases, we equate 'heart opening' with throwing the top arm back, putting that shoulder at risk. If students are able to experience the 'see-saw' of the top arm, by pressing into something with the hand and feeling the shoulder move back -- Wow! The class paired up, each did one side of triangle - one partner in the pose, the other providing a stable hand to which the partner doing the pose could press their top arm. Many got it, some didn't. The energy in the room was palpable. Overall, I think the results were o.k.
We moved on. Bakasana (crow pose), some floor work, and our hour was up. 60 minutes is just not long enough!
Today? Teaching Gentle at 2pm and Prenatal at 4:30, both at Living Yoga.
Hope you have a great Tuesday before the 4th!
This is, by far, the largest class I teach. As I've said before, it's free and I am sure that accounts for the attendance numbers. However, there are enough of those 24 who are 'regulars' to make me believe I'm doing something right. Personally, I don't think I'd return again and again if I didn't think it was worth my time, even if it was free.
So, I am looking out at the 'sea of faces' (7 of whom are new to me), and wondering 'what to teach'. FYI, this class is tough to plan for since composition shifts each week. But, my goal is to move them along strength-wise and pose-knowledge wise -- no matter what their experience level. I've been working triangle in classes this week, so that is where we went; with a dose of down dog refinement thrown in.
When teaching a pose like triangle, my first goal is to let students know what the 'right' stance is and - in this case - the desired distance between feet is good to know. Even if ankles as wide as wrists (with arms extended) is too wide for them, at least they know; it's a goal they can work towards, rather than staying in a modified, short stance. Then, I'd like students to realize it's hand (fingertips) to the floor outside the front calf; rather than hand on a block or shin (which is fine, but sometimes we get stuck in the modifications).
Moving up the pose, once foundation is set, I'd like to see the hip of the front leg in line with that leg, rather than jutting out to the side. As well, side body(s) long. Then, the nemesis -- the top arm.
What about the top arm? In my thinking the top arm is the icing on the cake, the final step in extending into the pose. But, for many, the arm going up happens as soon as they begin to bend over. So, in my classes, I ask students to wait, with the hand of the top arm resting on the hip. What are we waiting for -- for the heart to open, the shoulders to stack, the pose to form from feet to pelvis and up into torso. Once set, that's when the top arm goes up -- at least, in my classes, hopefully.
Yesterday, we did a bit of partner work to experience the 'see-saw' principle happening in the top arm. In many cases, we equate 'heart opening' with throwing the top arm back, putting that shoulder at risk. If students are able to experience the 'see-saw' of the top arm, by pressing into something with the hand and feeling the shoulder move back -- Wow! The class paired up, each did one side of triangle - one partner in the pose, the other providing a stable hand to which the partner doing the pose could press their top arm. Many got it, some didn't. The energy in the room was palpable. Overall, I think the results were o.k.
We moved on. Bakasana (crow pose), some floor work, and our hour was up. 60 minutes is just not long enough!
Today? Teaching Gentle at 2pm and Prenatal at 4:30, both at Living Yoga.
Hope you have a great Tuesday before the 4th!
THREE PEOPLE (A Wisdom Warriors Episode)
Before yoga, I played golf, always worked out somehow, had run one marathon, run (or walked) every morning with good friends, and worked out every day with Pete Egoscue for several months. Then, we (Howard and I) moved to Salt Lake City, where - 20 years ago - you had to search for similar activities (well, not the golf part). BTW, Pete is a well-known fitness trainer who has authored several books, and I met him through my good friend and then-running buddy, Judy.
Long story short, we move to Salt Lake City and I stagnated; I walked my dogs, I tried running but without friends - no fun, I tried working out, but a similar boot camp to the one Pete offered was nowhere to be found in Salt Lake at that time. (By the way, Pete's morning crew was at the forefront of what is now the exercise highlight -- the boot camp fitness workouts; who knew?) I even tried to do it on my own, in the lower level of our home where we had outfitted an entire gym set-up. All to no avail.
Then, Howard said "try yoga". I did, beginning at age 48. The rest is history, and now we are back in San Diego. I never imagined (at age 62) to be telling this story:
Three people - one at front of yoga mat, one at back of mat, one lying on belly on the mat. One securely holds shoulders of the prone person up and in, the person at back (or foot) end of mat lifts legs. The one in the middle? Staying strong thru legs, tailbone, shoulders, allows the lift to happen, then is asked to soften his/her chest (heart) back to the floor. OK, if you can imagine this, you will see a very significant backbend happen. Whew! That's it, that's all. But, a story doesn't have to be long to be wonderful. (p.s. - this is best done with confident, well-trained partner(s)).
Once we did this, we did a cobra on our own. After almost 2 hours of repeated backbend shapes, quadriceps lengtheners, a bit of jumping, etc., it was amazing! I rarely see the ceiling in my cobras; yesterday, I can safely say I saw the ceiling in that cobra.
That was the focus of Wisdom Warriors yesterday -- backbends. All shapes, many different forms, partner stuff, individual stuff. And, how do I feel today? So far, great. No stiffness, no aches, no pain. In fact, I wish I could do it again, today. Such an inspiring group, such great teachers.
And, as Desiree said at the end: "No one sat back and watched; everyone participated." Yup, that's Wisdom Warriors for you. We are tenacious.
Today: Teaching a new class in Temecula (Yoga for Life) - Therapeutic/Gentle at 12:30; then a break before my 4pm Basics class. Mmmmm, what will I teach that group? Backbends maybe?
Hope you have a great Thursday!
Long story short, we move to Salt Lake City and I stagnated; I walked my dogs, I tried running but without friends - no fun, I tried working out, but a similar boot camp to the one Pete offered was nowhere to be found in Salt Lake at that time. (By the way, Pete's morning crew was at the forefront of what is now the exercise highlight -- the boot camp fitness workouts; who knew?) I even tried to do it on my own, in the lower level of our home where we had outfitted an entire gym set-up. All to no avail.
Then, Howard said "try yoga". I did, beginning at age 48. The rest is history, and now we are back in San Diego. I never imagined (at age 62) to be telling this story:
Three people - one at front of yoga mat, one at back of mat, one lying on belly on the mat. One securely holds shoulders of the prone person up and in, the person at back (or foot) end of mat lifts legs. The one in the middle? Staying strong thru legs, tailbone, shoulders, allows the lift to happen, then is asked to soften his/her chest (heart) back to the floor. OK, if you can imagine this, you will see a very significant backbend happen. Whew! That's it, that's all. But, a story doesn't have to be long to be wonderful. (p.s. - this is best done with confident, well-trained partner(s)).
Once we did this, we did a cobra on our own. After almost 2 hours of repeated backbend shapes, quadriceps lengtheners, a bit of jumping, etc., it was amazing! I rarely see the ceiling in my cobras; yesterday, I can safely say I saw the ceiling in that cobra.
That was the focus of Wisdom Warriors yesterday -- backbends. All shapes, many different forms, partner stuff, individual stuff. And, how do I feel today? So far, great. No stiffness, no aches, no pain. In fact, I wish I could do it again, today. Such an inspiring group, such great teachers.
And, as Desiree said at the end: "No one sat back and watched; everyone participated." Yup, that's Wisdom Warriors for you. We are tenacious.
Today: Teaching a new class in Temecula (Yoga for Life) - Therapeutic/Gentle at 12:30; then a break before my 4pm Basics class. Mmmmm, what will I teach that group? Backbends maybe?
Hope you have a great Thursday!
ON AWARENESS
When I close a class, I often offer students the 2 reasons I practice yoga -- to become more aware and to create beauty. When I speak of awareness, I'll say that it's not just about which body part affects what, or how poses affect our moods, flexibility, etc. -- it's also about becoming aware of our physical and emotional strengths/weaknesses.
That said, it is always gratifying to have a student utter a soft (or loud) "OH", in class -- when that happens, I quickly ask what happened, or what did they notice? (Hoping, here, that it won't be an answer that tells me they are having pain.)
My class yesterday (Basic) turned into a private. The one student is very body aware -- her work in the military has created great sensitivity to what is happening in her body -- love it! We are working; primarily on Warrior I, since that is a dvesha pose for her (dvesha = no like). Why? I think that, because of all the physical activity she has done, her calf muscles have tightened and shortened. This compromises her ability to take a long stance in the pose and to square the hips without the back heel lifting. So, what do we do?
First, we warmed up -- since I hadn't noticed this in her Warrior I before, and I wanted to see it in action before I offered suggestions.
A modified Warrior I (back heel lifted) looked good. A heel-down Warrior I looked short and lifted thru the legs. Tried the usual -- take front foot wider, stick the back heel -- didn't work. So, we went to the wall. Block between one knee and the wall, stepped other foot back to a long lunge. From here, she was able to lean forward into the wall and get a better feel for the stance. Problem: when she tried to stick her back heel, it wouldn't go down -- or, if it did go down, it pulled the front leg back. That, plus hips were struggling to square with the wall.
After working both legs, we went to the floor and she got a calf massage on both legs. Now, I'm not a massage therapist, and I usually don't do this on students, but - I've done it in trainings. We talked about fascia a bit. Interesting that her understanding of fascia is that it is located just in the feet (need to remember that). Talked a bit about fascia's role in the body and that it will tighten, affecting flexibility. Massage finished, back to the wall -- a much more open Warrior I. Still some tightness, but continuing the massage will help.
I also suggested that her warm-up before class begins might be just standing with balls of feet on a roll, soft knees, take uttanasana for 5-7 breaths. From uttanasana, step one foot back to parsvottanasana (front foot still on the roll). Another 5-7 breaths. Then change sides.
Now, jump back to paragraph 1 -- awareness. We finished the class by going to the floor for janu sirsasana (and some other 'stuff'). I mention janu sirsasana, because during that pose I hear this "oh". We finish that side, come up and I ask what the "oh" meant. Answer: "My left leg was on vacation. I had some discomfort in my right hip, and when I re-activated my left leg, it went away. Who knew left leg would affect right hip?" Be still my heart -- this is awareness; feeling discomfort, re-applying principles, feeling relief.
p.s. -- what did we notice together? That knitting the ribs allowed us to 'stick' the back heel more effectively. Ahhh, rib knitting - gotta love it!
Today? Teaching at 11:30 -- Gentle Yoga. Then? free time and the weekend!
Hope you have a great Friday! (and, thanks for listening to my rambling)
That said, it is always gratifying to have a student utter a soft (or loud) "OH", in class -- when that happens, I quickly ask what happened, or what did they notice? (Hoping, here, that it won't be an answer that tells me they are having pain.)
My class yesterday (Basic) turned into a private. The one student is very body aware -- her work in the military has created great sensitivity to what is happening in her body -- love it! We are working; primarily on Warrior I, since that is a dvesha pose for her (dvesha = no like). Why? I think that, because of all the physical activity she has done, her calf muscles have tightened and shortened. This compromises her ability to take a long stance in the pose and to square the hips without the back heel lifting. So, what do we do?
First, we warmed up -- since I hadn't noticed this in her Warrior I before, and I wanted to see it in action before I offered suggestions.
A modified Warrior I (back heel lifted) looked good. A heel-down Warrior I looked short and lifted thru the legs. Tried the usual -- take front foot wider, stick the back heel -- didn't work. So, we went to the wall. Block between one knee and the wall, stepped other foot back to a long lunge. From here, she was able to lean forward into the wall and get a better feel for the stance. Problem: when she tried to stick her back heel, it wouldn't go down -- or, if it did go down, it pulled the front leg back. That, plus hips were struggling to square with the wall.
After working both legs, we went to the floor and she got a calf massage on both legs. Now, I'm not a massage therapist, and I usually don't do this on students, but - I've done it in trainings. We talked about fascia a bit. Interesting that her understanding of fascia is that it is located just in the feet (need to remember that). Talked a bit about fascia's role in the body and that it will tighten, affecting flexibility. Massage finished, back to the wall -- a much more open Warrior I. Still some tightness, but continuing the massage will help.
I also suggested that her warm-up before class begins might be just standing with balls of feet on a roll, soft knees, take uttanasana for 5-7 breaths. From uttanasana, step one foot back to parsvottanasana (front foot still on the roll). Another 5-7 breaths. Then change sides.
Now, jump back to paragraph 1 -- awareness. We finished the class by going to the floor for janu sirsasana (and some other 'stuff'). I mention janu sirsasana, because during that pose I hear this "oh". We finish that side, come up and I ask what the "oh" meant. Answer: "My left leg was on vacation. I had some discomfort in my right hip, and when I re-activated my left leg, it went away. Who knew left leg would affect right hip?" Be still my heart -- this is awareness; feeling discomfort, re-applying principles, feeling relief.
p.s. -- what did we notice together? That knitting the ribs allowed us to 'stick' the back heel more effectively. Ahhh, rib knitting - gotta love it!
Today? Teaching at 11:30 -- Gentle Yoga. Then? free time and the weekend!
Hope you have a great Friday! (and, thanks for listening to my rambling)
THE WEEK, IN REVIEW . . .
I am usually up at this time writing about Wisdom Warriors (the yoga practice that happens each Wednesday from 1-3pm). But, this week, I missed the practice -- and, not for insignificant reasons. It was my 5-year-old Grand-Dude's 'Bonus Graduation' from pre-K (I think).
I say "I think", because to be honest, I am confused by all the different labels given to pre-school training. When Derek, my son (who is now 37), was his son's age, we had 3 things: pre-school, kindergarten, and school. If memory serves me, Jack has been - at age 5 - already been going to school for 3 years and he isn't even to Kindergarten yet! This is not a bad thing, just confusing for grandparents.
So, I went to the graduation instead of Wisdom Warriors. A wise choice, because of the memories I now carry of Jack smiling at me from the stage. Oh, I missed my friends at WW; but Jack's smile made it worth it; and, I'll be back in the saddle next Wednesday.
Because of the missed practice, I titled this post, 'week in review'. Thought that would cover a recap of the yoga activities of the week . . .
Saturday / Sunday - spent with Jessica Jennings of MaYoga.com, in a prenatal yoga training. I came away with new ideas for poses, class structure, modifications, even a few ayurveda recommendations. Excited to teach and share.
Monday -- Fallbrook Library YogaHour; a volunteer effort on my part. 20 students in the room; many of whom had been on trips and were returning (whew!). I was invigorated from my weekend with Jessica Jennings - tho none of these students are pregnant. Used muscular energy as my focus and we worked the muscles -- from feet to arms to crown of head. Our peak pose was Warrior I.
Tuesday -- Therapeutic Yoga class at Living Yoga, Temecula; 3 students (which is a good size for this type of class). One has been attending regularly and struggling with some foot issues; the other two were new to me. Mom and daughter, daughter a dancer -- very flexible. Because of the composition of the class, we did a gentler version of my Basics class. Comment from the 'regular' - "I am enjoying learning why we do the things we do, alignment-wise." Be still my heart!
And, Prenatal on Tuesday? No one showed; got to get marketing on that one.
Wednesday - a potpourri of stuff; morning meeting with financial planner, lunch at the mall, an hour of shopping (another 'be still my heart' moment) as I waited for Howard (husband) who was in a short meeting, and then the 'graduation'. So fun to see these children, animated and having fun on stage. Jack (Grand-Dude), has expanded in his participation so much from last year -- more good stuff!
Thursday (today) - I'll begin a new Therapeutics class at Yoga For Life (also in Temecula), assuming my insurance information arrives. Darn, forgot that detail requested by the studio owner. Plan to go, no matter what, in case people arrive -- at least they'll have a warm body in the room. Then to Living Yoga for Basics.
Friday (tomorrow) - Gentle Yoga; loyal class of students, a bit larger in number than the Therapeutics/Gentle class.
It's been a busy, kind of roller-coaster kind of week. Ups and downs, and all-arounds. I hope your week is going well and that today (Thursday) is a great day!
I say "I think", because to be honest, I am confused by all the different labels given to pre-school training. When Derek, my son (who is now 37), was his son's age, we had 3 things: pre-school, kindergarten, and school. If memory serves me, Jack has been - at age 5 - already been going to school for 3 years and he isn't even to Kindergarten yet! This is not a bad thing, just confusing for grandparents.
So, I went to the graduation instead of Wisdom Warriors. A wise choice, because of the memories I now carry of Jack smiling at me from the stage. Oh, I missed my friends at WW; but Jack's smile made it worth it; and, I'll be back in the saddle next Wednesday.
Because of the missed practice, I titled this post, 'week in review'. Thought that would cover a recap of the yoga activities of the week . . .
Saturday / Sunday - spent with Jessica Jennings of MaYoga.com, in a prenatal yoga training. I came away with new ideas for poses, class structure, modifications, even a few ayurveda recommendations. Excited to teach and share.
Monday -- Fallbrook Library YogaHour; a volunteer effort on my part. 20 students in the room; many of whom had been on trips and were returning (whew!). I was invigorated from my weekend with Jessica Jennings - tho none of these students are pregnant. Used muscular energy as my focus and we worked the muscles -- from feet to arms to crown of head. Our peak pose was Warrior I.
Tuesday -- Therapeutic Yoga class at Living Yoga, Temecula; 3 students (which is a good size for this type of class). One has been attending regularly and struggling with some foot issues; the other two were new to me. Mom and daughter, daughter a dancer -- very flexible. Because of the composition of the class, we did a gentler version of my Basics class. Comment from the 'regular' - "I am enjoying learning why we do the things we do, alignment-wise." Be still my heart!
And, Prenatal on Tuesday? No one showed; got to get marketing on that one.
Wednesday - a potpourri of stuff; morning meeting with financial planner, lunch at the mall, an hour of shopping (another 'be still my heart' moment) as I waited for Howard (husband) who was in a short meeting, and then the 'graduation'. So fun to see these children, animated and having fun on stage. Jack (Grand-Dude), has expanded in his participation so much from last year -- more good stuff!
Thursday (today) - I'll begin a new Therapeutics class at Yoga For Life (also in Temecula), assuming my insurance information arrives. Darn, forgot that detail requested by the studio owner. Plan to go, no matter what, in case people arrive -- at least they'll have a warm body in the room. Then to Living Yoga for Basics.
Friday (tomorrow) - Gentle Yoga; loyal class of students, a bit larger in number than the Therapeutics/Gentle class.
It's been a busy, kind of roller-coaster kind of week. Ups and downs, and all-arounds. I hope your week is going well and that today (Thursday) is a great day!
PRENATAL YOGA
Earlier this year, the studio where I teach the bulk of my classes asked if I would take on one prenatal class. I'd never formally taught such a class (had subbed, tho), and decided to give it a try -- and, I was flattered to be asked.
Now, 4 months into this experience, I finally am taking a workshop training with Jessica Jennings, founder of MaYoga. Oh, I've bought videos, books, read what I can, but - boy - is it weak out there. I decided that if this is to continue, I better find someone well-respected and really get some study under my belt. I learned the do's and don't's of teaching prenatal yoga in my trainings, but soon discovered that's not really enough. Since beginning the class, I'm getting more comfortable, but still feel I need more 'connection' to these students (or, I need to decide that prenatal yoga teaching is not my cup of tea).
When students arrive at the studio for the first time, they are often surprised to see me (as their instructor). Not that I look that old, but I do not fit the stereotypical image of a yoga instructor -- I'm a grandmother, after all. I have been standing at the desk and, when told I am the instructor, some have been heard to say 'oh, you're the teacher?'. How would that make you feel?
So, I need to get them past that desk, into the room and give them the best prenatal class they've ever had (or, I need to give it up). Simple as that.
The training began with Jessica last night, and will continue through today and part of Sunday. We went through introductions (there are about 14 of us). Then took a short break, and moved a bit -- in the prenatal way.
What have I noticed?
Now, 4 months into this experience, I finally am taking a workshop training with Jessica Jennings, founder of MaYoga. Oh, I've bought videos, books, read what I can, but - boy - is it weak out there. I decided that if this is to continue, I better find someone well-respected and really get some study under my belt. I learned the do's and don't's of teaching prenatal yoga in my trainings, but soon discovered that's not really enough. Since beginning the class, I'm getting more comfortable, but still feel I need more 'connection' to these students (or, I need to decide that prenatal yoga teaching is not my cup of tea).
When students arrive at the studio for the first time, they are often surprised to see me (as their instructor). Not that I look that old, but I do not fit the stereotypical image of a yoga instructor -- I'm a grandmother, after all. I have been standing at the desk and, when told I am the instructor, some have been heard to say 'oh, you're the teacher?'. How would that make you feel?
So, I need to get them past that desk, into the room and give them the best prenatal class they've ever had (or, I need to give it up). Simple as that.
The training began with Jessica last night, and will continue through today and part of Sunday. We went through introductions (there are about 14 of us). Then took a short break, and moved a bit -- in the prenatal way.
What have I noticed?
- Verbiage is more 'baby-centered' than I've been offering
- She works students pretty hard; harder than I've been doing
- Some interesting transitions from downdog to a modified cobra back to down dog and then to uttanasana.
There's more, but these were my initial impressions. More will come out today and tomorrow.
So, got to sign off and go do some work. Hope you have a great Saturday!
CHAIRS WITH DESIREE
Wisdom Warriors was yesterday (Wednesday). For those of you new to my blog, Wisdom Warriors is a practice group organized by Desiree Rumbaugh and Geri Portnoy. The age of attendees is 50+, women and men (tho, like most yoga classes, the women far outnumber the men -- too bad). We gather each Wednesday from 1-3pm and do fun 'stuff', fun yoga 'stuff'. And, this week, the first thing we did was get out one chair each.
Desiree began the practice with a brief chat -- this is a practice group, but our goal is to become a social group, as well. Not like a sorority or fraternity, but a group of friends; friends who do yoga together and hang out together. Our first social event was last weekend. I was unable to attend, and eager to hear details. Sounds like everyone - even husbands who don't 'do' yoga - had a great time. The tone of the group this Wednesday was different, as a result -- more like a group of friends gathering again, this time to do yoga. Mission being accomplished! The next planned event is July 4; an e-vite will be sent to the WW mailing list.
After a brief re-cap of the first event, Des talked about the chairs and how much we can accomplish with them. I have, truly, had students avoid my class if I bring out the chairs. This sounded like my dream class -- to learn new ways to use the chairs to make students feel 'worked' (since I'm thinking that's why people left -- they worried they weren't going to get 'worked' enough).
So, a brief chant, back to the mats, but no chairs just yet, got to warm up. Some salutations, mixing it up, keeping ribs knitted. That was fun; chairs? Not yet. Now let's go to the wall - do some handstands (keeping ribs knitted), pincha mayurasana (also ribs knitted), headstand, no-head headstand. That, too, was fun; now chairs? Not yet. A few arm balances, and some twisting. Now chairs? Yes! But, first a demo of a beautiful tripod headstand by Andrew's sister, Susan, who is visiting (Andrew is Des' husband). So, let's all do that. Tripod is my least favorite, but I gave it a shot, getting into the shape, pressing my head strongly into the floor. Then, continuing the work with the neck, we partnered to do parvritta trichonasana -- also fun. Now, we can go get our chairs. (I must have missed something in describing all we did, but right now, this is good; and I'm ready to write about the chairs.)
Not chairs like I use in Gentle Yoga, however. We did one twist on the chair (I do do that in the Gentle Class), then we crawled onto the chair in order to lay over it in a supported backbend (if you can't picture it, well just believe me -- it felt good, but it probably won't be on my Gentle Yoga 'playlist'). A few took the backbend further, as they slid forward, resting head and forearms on floor, and moving feet towards the hands (imagine a circle here). Then, we crawled out of the chair, turned around, and with our backs against the front of the chair, we let the chair work it's magic on our backs (right around t11-12).
We finished the practice with a supported shoulderstand -- shoulders on 2-3 stacked blankets and sacrum on the chair seat. We spent about 10 minutes here, working the legs, moving to halasana (plow), back to shoulderstand, etc. Then we were instructed to slide off the chair, let our hips rest on the blankets, our calves on the chair --- ahhh, it was savasana time.
As I wrote this, I'm aware of a tendency to get a bit 'flip'. In all seriousness, I feel stronger and more in control after these past 7-8 weeks, than I have in months. I cannot express my gratitude enough to Geri and Des for coming up with this great idea, and putting it into action. It has saved and re-ignited my practice. Enough of the sappy stuff.
Today? Taking a day off. Wish I could take some of this 'chair stuff' to my basics class, but -- next week.
Hope you have a great Thursday!
Desiree began the practice with a brief chat -- this is a practice group, but our goal is to become a social group, as well. Not like a sorority or fraternity, but a group of friends; friends who do yoga together and hang out together. Our first social event was last weekend. I was unable to attend, and eager to hear details. Sounds like everyone - even husbands who don't 'do' yoga - had a great time. The tone of the group this Wednesday was different, as a result -- more like a group of friends gathering again, this time to do yoga. Mission being accomplished! The next planned event is July 4; an e-vite will be sent to the WW mailing list.
After a brief re-cap of the first event, Des talked about the chairs and how much we can accomplish with them. I have, truly, had students avoid my class if I bring out the chairs. This sounded like my dream class -- to learn new ways to use the chairs to make students feel 'worked' (since I'm thinking that's why people left -- they worried they weren't going to get 'worked' enough).
So, a brief chant, back to the mats, but no chairs just yet, got to warm up. Some salutations, mixing it up, keeping ribs knitted. That was fun; chairs? Not yet. Now let's go to the wall - do some handstands (keeping ribs knitted), pincha mayurasana (also ribs knitted), headstand, no-head headstand. That, too, was fun; now chairs? Not yet. A few arm balances, and some twisting. Now chairs? Yes! But, first a demo of a beautiful tripod headstand by Andrew's sister, Susan, who is visiting (Andrew is Des' husband). So, let's all do that. Tripod is my least favorite, but I gave it a shot, getting into the shape, pressing my head strongly into the floor. Then, continuing the work with the neck, we partnered to do parvritta trichonasana -- also fun. Now, we can go get our chairs. (I must have missed something in describing all we did, but right now, this is good; and I'm ready to write about the chairs.)
Not chairs like I use in Gentle Yoga, however. We did one twist on the chair (I do do that in the Gentle Class), then we crawled onto the chair in order to lay over it in a supported backbend (if you can't picture it, well just believe me -- it felt good, but it probably won't be on my Gentle Yoga 'playlist'). A few took the backbend further, as they slid forward, resting head and forearms on floor, and moving feet towards the hands (imagine a circle here). Then, we crawled out of the chair, turned around, and with our backs against the front of the chair, we let the chair work it's magic on our backs (right around t11-12).
We finished the practice with a supported shoulderstand -- shoulders on 2-3 stacked blankets and sacrum on the chair seat. We spent about 10 minutes here, working the legs, moving to halasana (plow), back to shoulderstand, etc. Then we were instructed to slide off the chair, let our hips rest on the blankets, our calves on the chair --- ahhh, it was savasana time.
As I wrote this, I'm aware of a tendency to get a bit 'flip'. In all seriousness, I feel stronger and more in control after these past 7-8 weeks, than I have in months. I cannot express my gratitude enough to Geri and Des for coming up with this great idea, and putting it into action. It has saved and re-ignited my practice. Enough of the sappy stuff.
Today? Taking a day off. Wish I could take some of this 'chair stuff' to my basics class, but -- next week.
Hope you have a great Thursday!
NOW WHAT?
The prospect of a teacher-led school of Anusara Yoga looks bleak/hopeless/at an end. Another letter from the LC (Leadership Committee) tells us that negotiations stalemated, and their efforts to take control of the Anusara trademarks from John will cease. They (the LC) hopes to continue working to develop a new teacher-led school. I'll remain patient, wait and see what the LC comes up with, entertain other options. I will not align with John again after the shenanigans of the past 6+ months. (I use the word 'shenanigans' to add some humor to this otherwise debacle of tremendous repercussions throughout the community once known as the Anusara Yoga kula (community).)
So, having said all that -- what do I do with this blog? Change the name? I think, YES. How do I get rid of a quote that I've deleted from the blog template, but keeps appearing in my linking to Facebook; a quote from John, no less. Great quote, just not good timing. Maybe I start a NEW blog; like a new life! Invite my 40 'followers' to follow me to the new landing site and begin again. Just might do that.
Today, tho, I'll write in this as I think about next steps.
Yesterday was Gentle Yoga Friday; meaning I taught a Gentle Yoga class. This is a bit more active than my Therapeutic/Gentle class earlier in the week, which also means more people will attend (the word 'therapeutic' stops many from attending, tho I think many could use it). Friday's Gentle class includes a group of about 5-6 'regulars' - people who come each week, almost without fail, plus whoever else may wander in (last week it was a beautiful woman from England). Each has a reason for Gentle Yoga, and my teaching is a slower version of a Basic class. My goal for everyone is to get stronger, do a few things they haven't done before, have fun, learn new 'stuff'. Yesterday, the focus was on new 'stuff'.
Specifically, what I experienced on Wednesday -- see the previous post -- knitting the ribs, scooping the tailbone, opening. These movements, I thought, would not come easily to many students. I came up with a kinesthetic demo for us all -- place hands on lower ribcage in front (right where the ribs tend to flare open). Take a breath and, exhaling, press hands into ribcage (use rib/ab muscles also) to create manual rib knitting. Now, maintain thighs back as they scooped tailbone towards ankles. Keeping hands on ribs, helping to maintain the rib knitting, move shoulders up and back (shoulder loop). I wanted them to see that pulling the ribs in, scooping the tailbone, did not mean sacrificing their posture -- it would, quite simply, make their stance feel more secure, stable, strong.
That worked well (at least they said they understood), so we proceeded. A few standing poses, then to the wall for wall dog, wall parsvottonasana, tree pose with bent knee pressing into wall, and chair pose (backside into wall) and cross one ankle on top of other knee for a hip stretch. Then back to mats for parsvokonasana and trichonasana, keeping ribs knitted, tailbone scooped and back thigh back (tho I noticed that I didn't have to remind them about the thigh). Their evaluation? Their poses felt stronger, and they 'got' it. Finished up with a bit more hip opening, and a long savasana.
I think it was a successful class. The comments afterwards sometimes are misleading -- as in, 'great class', but you never see the student again -- like that. But I think I saw a blossoming of new strength in these students who had chosen to attend my 'Gentle Yoga' class. Love it!
Today? Going to a matinee play in LaJolla; then the first social event with Wisdom Warriors. Looking forward to it.
Hope your Saturday is a good one.
So, having said all that -- what do I do with this blog? Change the name? I think, YES. How do I get rid of a quote that I've deleted from the blog template, but keeps appearing in my linking to Facebook; a quote from John, no less. Great quote, just not good timing. Maybe I start a NEW blog; like a new life! Invite my 40 'followers' to follow me to the new landing site and begin again. Just might do that.
Today, tho, I'll write in this as I think about next steps.
Yesterday was Gentle Yoga Friday; meaning I taught a Gentle Yoga class. This is a bit more active than my Therapeutic/Gentle class earlier in the week, which also means more people will attend (the word 'therapeutic' stops many from attending, tho I think many could use it). Friday's Gentle class includes a group of about 5-6 'regulars' - people who come each week, almost without fail, plus whoever else may wander in (last week it was a beautiful woman from England). Each has a reason for Gentle Yoga, and my teaching is a slower version of a Basic class. My goal for everyone is to get stronger, do a few things they haven't done before, have fun, learn new 'stuff'. Yesterday, the focus was on new 'stuff'.
Specifically, what I experienced on Wednesday -- see the previous post -- knitting the ribs, scooping the tailbone, opening. These movements, I thought, would not come easily to many students. I came up with a kinesthetic demo for us all -- place hands on lower ribcage in front (right where the ribs tend to flare open). Take a breath and, exhaling, press hands into ribcage (use rib/ab muscles also) to create manual rib knitting. Now, maintain thighs back as they scooped tailbone towards ankles. Keeping hands on ribs, helping to maintain the rib knitting, move shoulders up and back (shoulder loop). I wanted them to see that pulling the ribs in, scooping the tailbone, did not mean sacrificing their posture -- it would, quite simply, make their stance feel more secure, stable, strong.
That worked well (at least they said they understood), so we proceeded. A few standing poses, then to the wall for wall dog, wall parsvottonasana, tree pose with bent knee pressing into wall, and chair pose (backside into wall) and cross one ankle on top of other knee for a hip stretch. Then back to mats for parsvokonasana and trichonasana, keeping ribs knitted, tailbone scooped and back thigh back (tho I noticed that I didn't have to remind them about the thigh). Their evaluation? Their poses felt stronger, and they 'got' it. Finished up with a bit more hip opening, and a long savasana.
I think it was a successful class. The comments afterwards sometimes are misleading -- as in, 'great class', but you never see the student again -- like that. But I think I saw a blossoming of new strength in these students who had chosen to attend my 'Gentle Yoga' class. Love it!
Today? Going to a matinee play in LaJolla; then the first social event with Wisdom Warriors. Looking forward to it.
Hope your Saturday is a good one.
KNIT YOUR RIBS . . .
A line from my Pilates instructor? yes; a line from Desiree Rumbaugh in the Wisdom Warriors yoga practice today? also, yes.
For several in the room of 20 Warriors (aged 50+), this was new terminology (unless they have Pilates experience). For me, well - I'd heard it in Pilates, but I had also heard it before from Desiree (first time, at a workshop in Springdale, Utah; then in Driggs, Idaho). This time, she added on "scoop your tailbone, hard! and keep your thighs back". What? (One confession -- she may have said the stuff about tailbone and thighs before; if so, I've blocked that memory.)
Best of all, today, she was giving these multi-tasking instructions with me demo'ing parsvakonasana and transitioning to trichonasana. It goes like this:
For several in the room of 20 Warriors (aged 50+), this was new terminology (unless they have Pilates experience). For me, well - I'd heard it in Pilates, but I had also heard it before from Desiree (first time, at a workshop in Springdale, Utah; then in Driggs, Idaho). This time, she added on "scoop your tailbone, hard! and keep your thighs back". What? (One confession -- she may have said the stuff about tailbone and thighs before; if so, I've blocked that memory.)
Best of all, today, she was giving these multi-tasking instructions with me demo'ing parsvakonasana and transitioning to trichonasana. It goes like this:
- Set your foundation for parsvakonasana (side angle pose)
- Take your gaze towards your navel -- no way you can do this without knitting your ribs
- Scoop your tailbone strongly as you keep the back thigh back (is that clear enough?)
- Keeping the actions of ribs knitted and tailbone scooped (and back thigh back), extend the top arm over your ear, breathe, open. Just keep breathing, take gaze to upper arm, you will open; it happened for me.
- Now, transition to trichonasana (triangle)
- Once again, check out your navel
- Scoop your tailbone, extend energy down from solar plexus (lower rib cage)
- Oh, and keep back thigh back
- Holding 6, 7, and 8, open and extend your top arm to the sky
- Take your gaze towards the lifted arm
O.K., I did all this in a demo that lasted at least 5 minutes; maybe 8 minutes. Then, the group did it -- beginning on the same side. Gotta tell you my right leg was talking to me when we switched sides.
This was the teaching today -- lower rib cage held in check (not allowed to flair with abandon), tailbone scooped -- the result? Stronger poses, more confident poses, beautiful poses.
What else did we do with our ribs knitted and tailbones scooped?
Handstands, forearm balances, many variations of bakasana (crow/crane), dhanurasana (bow), some things I think we just 'made up', urdhva dhanurasana (wheel pose), more handstands, ardha matsyendrasana (seated twist), hanumanasana (splits). I've missed a lot, but I think I captured the essence. Desiree was on fire; and she ignited us.
For me, the best part? Lasting out that 15 minute demo; maybe it was 20 minutes. Yeah, I'm sure it was 25 minutes.
Tomorrow? Watch out Thursday class!
A NEW EXPERIENCE -- 'MELT'-ing
Sunday, I accepted an invitation to attend a short workshop titled "Introduction to the MELT Method". Curious about this method - which I had heard of with increasing frequency - I accepted, submitted my registration, and made the drive in to Del Mar to participate.
So, what is MELT? Myofascial Energetic Lengthening Technique. Developed by a fitness trainer, massage therapist and Rolfer, it is a method to massage, lubricate thru manipulation, and lengthen the layer of tissue that lies beneath our skin and surrounds muscles and organs. That layer that basically supports and holds us together - the fascia.
The workshop I attended dealt with MELT for the hands and feet -- which, it was explained, will help with many areas of the body. We were given 3 small balls of varying size and density. First, we did an assessment - some balance work, and then the MELT-ing began. We started with the larger, soft ball, rolling it under and pressing it into points on one foot (this process was repeated on the other foot and then on the hands). Note, this is done in a particular order, according to how our fascia flows. We moved to the tiny, very hard ball, and did some similar movements. Then the more dense larger ball came into action. We moved this differently - gliding and rinsing the soles of our feet in a specific order and direction. My experience? The first two balls were fine, interesting; the 3rd, a bit uncomfortable -- which is a sign of tightness, dehydration, etc. -- especially, the 'rinsing' (rolling the ball from the base of each toe to the heel with equal, firm pressure).
Ahhh, learning new stuff is fun. It's also a challenge to step out of our 'box', our comfort zone. Experience something new and keep an open mind.
Once we had completed both feet, we did the same balance work to re-assess (and, perhaps, see the results of our work). Interesting that the balance was better; I felt more grounded; and my feet certainly felt more open and spacious.
On to the hands. Similar work. Assess; use the balls; re-assess. Not quite as dramatic, but my hands did feel more spacious and stronger when finished.
This morning? Going to MELT (I did buy a set of the balls). Then practice. I'll teach my Therapeutic class at 2pm, followed by Prenatal. Excited that in just 2 weeks, I'll participate in another workshop -- this one, with Jessica Jennings on teaching prenatal yoga. My prenatal teaching will benefit from this refresher.
Hope you have a great Tuesday!
So, what is MELT? Myofascial Energetic Lengthening Technique. Developed by a fitness trainer, massage therapist and Rolfer, it is a method to massage, lubricate thru manipulation, and lengthen the layer of tissue that lies beneath our skin and surrounds muscles and organs. That layer that basically supports and holds us together - the fascia.
The workshop I attended dealt with MELT for the hands and feet -- which, it was explained, will help with many areas of the body. We were given 3 small balls of varying size and density. First, we did an assessment - some balance work, and then the MELT-ing began. We started with the larger, soft ball, rolling it under and pressing it into points on one foot (this process was repeated on the other foot and then on the hands). Note, this is done in a particular order, according to how our fascia flows. We moved to the tiny, very hard ball, and did some similar movements. Then the more dense larger ball came into action. We moved this differently - gliding and rinsing the soles of our feet in a specific order and direction. My experience? The first two balls were fine, interesting; the 3rd, a bit uncomfortable -- which is a sign of tightness, dehydration, etc. -- especially, the 'rinsing' (rolling the ball from the base of each toe to the heel with equal, firm pressure).
Ahhh, learning new stuff is fun. It's also a challenge to step out of our 'box', our comfort zone. Experience something new and keep an open mind.
Once we had completed both feet, we did the same balance work to re-assess (and, perhaps, see the results of our work). Interesting that the balance was better; I felt more grounded; and my feet certainly felt more open and spacious.
On to the hands. Similar work. Assess; use the balls; re-assess. Not quite as dramatic, but my hands did feel more spacious and stronger when finished.
This morning? Going to MELT (I did buy a set of the balls). Then practice. I'll teach my Therapeutic class at 2pm, followed by Prenatal. Excited that in just 2 weeks, I'll participate in another workshop -- this one, with Jessica Jennings on teaching prenatal yoga. My prenatal teaching will benefit from this refresher.
Hope you have a great Tuesday!
AND, THIS WEEK?
I am sorry to say that I missed this Wednesday's Wisdom Warrior gathering. Unavoidable absence -- needed to take a few days and visit my family in Spokane.
As I flew in yesterday (Thursday), I pondered what I would teach my afternoon class (to be honest, I have used a lot of the material from the Wednesday practice as a template for this Thursday gathering). Missing the practice means I have no fresh material. Nevertheless, I was excited for the class to happen, to see the 'regulars' (it's taken a while, but I do have 'regulars' now), to experience students' thirst for more yoga knowledge.
So, arrived in Orange County at noon, smooth drive home, quick lunch and a short rest, then it was off to Temecula to teach. What to teach, was my lingering concern.
Two newer students in the room, plus 3 'regulars'. Not bad for 4pm on a Thursday. Now, what do I teach? I decided on some twisted poses - things like revolved half moon and triangle. After sitting on a plane for 3 hours, and spending a couple hours sitting and waiting or driving, I knew I would love to do some twists -- so that was the plan. Using the wall in these poses would refine the 'regulars' and offer accessibility to the newer students -- perfect!
First, tho, after warming up we had to do a few handstands. I marvel at the progress and refinement that has happened in the 'regulars'. At this studio, each of them attends many different classes with different instructors. Love that. And, it all congeals into a refining (loving that word today). Good stuff.
Today? Teaching again -- Gentle Yoga at 11:30am, also in Temecula.
Hope you have a great Friday!
As I flew in yesterday (Thursday), I pondered what I would teach my afternoon class (to be honest, I have used a lot of the material from the Wednesday practice as a template for this Thursday gathering). Missing the practice means I have no fresh material. Nevertheless, I was excited for the class to happen, to see the 'regulars' (it's taken a while, but I do have 'regulars' now), to experience students' thirst for more yoga knowledge.
So, arrived in Orange County at noon, smooth drive home, quick lunch and a short rest, then it was off to Temecula to teach. What to teach, was my lingering concern.
Two newer students in the room, plus 3 'regulars'. Not bad for 4pm on a Thursday. Now, what do I teach? I decided on some twisted poses - things like revolved half moon and triangle. After sitting on a plane for 3 hours, and spending a couple hours sitting and waiting or driving, I knew I would love to do some twists -- so that was the plan. Using the wall in these poses would refine the 'regulars' and offer accessibility to the newer students -- perfect!
First, tho, after warming up we had to do a few handstands. I marvel at the progress and refinement that has happened in the 'regulars'. At this studio, each of them attends many different classes with different instructors. Love that. And, it all congeals into a refining (loving that word today). Good stuff.
Today? Teaching again -- Gentle Yoga at 11:30am, also in Temecula.
Hope you have a great Friday!
NO PRESSURE; BUT, WRITE !
My blog postings recently have focused most on the recently-begun Wisdom Warriors, a once-weekly, two-hour practice group of 50+ year old women and men. As most of you know, the group is coordinated by Desiree Rumbaugh and Geri Portnoy, with one or two others filling in if they are out of town. Why has my focus been so one-pointed? Well, with Anusara in turmoil right now (there may be light at the end of the tunnel, so I am still waiting), the Warriors is one very light moment of my week and has re-invigorated my practice and my teaching. That's worth writing about.
So, to proceed . . .
Six weeks in, and we've practiced with Desiree 4 times; Geri once; and - yesterday - Garry Alessio filled in for the traveling Warrior leaders. Talk about putting one's feet to the fire! I mentioned pressure in my title, since Desiree has come to enjoy these blog posts; but Garry had to practice with and guide 15 Warrior women through 2 hours of yoga! I guess he wins the 'pressure war'.
Why? Well, everyone attending is a steady yoga practitioner. We all come from different teaching backgrounds and different teachers. Some of us travel from other locales and studios to do this practice. A practice is an opportunity to do our yoga, ask questions, offer some input, ask for heat/air adjustments, perhaps do our own advanced version of the pose being suggested. It is a different 'animal' that the usual yoga class, where everyone is quiet and trying to do exactly what the instructor offers. (One side effect: we are becoming our own community within a community!)
I hope you get the picture by now -- one guy, standing in front of fifteen 50+ year-old accomplished yogis, offering a practice sequence with immediate feedback (and sound effects) from participants. Don't get me wrong, we weren't rowdy, just vocal.
But, best of all and as we've done each week, we had fun. Garry took us through a well-rounded practice, some moves that I'd not done before, and sequences that were challenging. And, some of us had a few good laughs at ourselves (me, in particular, when I found myself lying in a heap as I tried to exit one of those unfamiliar moves).
In each of these practices (as in classes), I like to reflect on the things I learned. Here are a couple:
So, to proceed . . .
Six weeks in, and we've practiced with Desiree 4 times; Geri once; and - yesterday - Garry Alessio filled in for the traveling Warrior leaders. Talk about putting one's feet to the fire! I mentioned pressure in my title, since Desiree has come to enjoy these blog posts; but Garry had to practice with and guide 15 Warrior women through 2 hours of yoga! I guess he wins the 'pressure war'.
Why? Well, everyone attending is a steady yoga practitioner. We all come from different teaching backgrounds and different teachers. Some of us travel from other locales and studios to do this practice. A practice is an opportunity to do our yoga, ask questions, offer some input, ask for heat/air adjustments, perhaps do our own advanced version of the pose being suggested. It is a different 'animal' that the usual yoga class, where everyone is quiet and trying to do exactly what the instructor offers. (One side effect: we are becoming our own community within a community!)
I hope you get the picture by now -- one guy, standing in front of fifteen 50+ year-old accomplished yogis, offering a practice sequence with immediate feedback (and sound effects) from participants. Don't get me wrong, we weren't rowdy, just vocal.
But, best of all and as we've done each week, we had fun. Garry took us through a well-rounded practice, some moves that I'd not done before, and sequences that were challenging. And, some of us had a few good laughs at ourselves (me, in particular, when I found myself lying in a heap as I tried to exit one of those unfamiliar moves).
In each of these practices (as in classes), I like to reflect on the things I learned. Here are a couple:
- Parighasana (gate pose) -- place a block under the hip of the extended leg, place the other leg in virasana, lengthen torso and reach for extended foot with corresponding arm. Now take other arm over your head towards foot. What's different? The elevation provided by the block makes the journey to the foot much more enjoyable.
- Ustrasana (camel pose) -- as we prepared, Garry suggested we press our hands into the back of our thighs (and press back with the thighs). This was interesting, something I'd not done before. What happened? I was able to lift heart, lean back more confidently, and - when reaching for the ankles - it was both hands reaching the heels at the same time. For me, that doesn't happen always. We tried it twice - both times, same result.
Thank you, Garry, for being our guide. As I said, it was fun, I learned some new stuff, I refined some other stuff, I enjoyed being with everyone.
Today? Well, my Thursday class will benefit from yesterday's exploration of new 'stuff'.
I hope you all have a great Thursday, as well!